Iso Pulley Row with Alternating Split Squats
Targets the quads, gluteus maximus, lats with a controlled squat pattern; builds strength, control and mind-muscle connection.
LegsAdvancedStrengthSquat
At a glance
| Muscles worked | Primary: Quads, Gluteus maximus, Lats. Secondary: Rhomboids, Core |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the pulley row handle with the elbows back in an iso hold.
- Step into a split squat stance.
- Lower and rise, alternating legs.
- Keep the row hold steady throughout.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the quads, gluteus maximus, lats with a controlled squat pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the knees cave in or the chest drop forward.
Make it harder
Add load or a pause at the bottom.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.