Row Squat
Plane of Motion
Sagittal & Transverse
Muscle Focus
Spring Setting
Medium
Light or Medium Long Arm Springs
Shoulder Height Hooks
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Other Muscles at Play
Objectives
Builds coordinated strength between the quadriceps and glutes to support smooth knee flexion and extension.
Enhances trunk control and deep core awareness throughout the squat pattern.
Allows the pelvic floor to naturally open and release when lowering fully to the mat.
Improves strength and refined control of the shoulder muscles to support clear, efficient arm mechanics.
Maintains scapular depression and full-body balance to keep the movement grounded and well organized.
Focus on breathing to synchronize the movement.