Can Squatting Help You Row Faster?

Yes, squatting can help you row faster, for a simple reason: the legs produce most of the power in the stroke, and the squat is one of the most effective ways to make them stronger. It won’t fix technique or fitness problems, but it suits most rowers’ training.

Why it carries over

The drive is a leg press followed by a hip swing. A squat trains the same joints, the hips, knees and ankles, under load, and builds the quads, glutes, hamstrings, adductors and calves, plus the trunk that stabilises them. More force per stroke means a faster pace at the same stroke rate, or the same pace at a lower rate. Strength also helps you start races and sprint at the end, when you need to produce high force quickly.

There is a durability argument too. Stronger legs and hips cope better with the thousands of repetitions rowing demands, and a stable, strong trunk helps protect the lower back when fatigue sets in late in a long session.

Squats are not the stroke

The squat is vertical and the stroke is horizontal and sequenced, so strength gains only show on the erg if you can use them in the stroke. Don’t expect a heavier squat to turn directly into a faster 2k. It’s best seen as one part of a plan alongside rowing and aerobic work. That matches how most coaches see strength training for rowing. A rower who squats well but has a weak aerobic engine will still struggle over 2,000m, so keep the balance in favour of rowing itself. Our article on whether it’s better to be leaner or stronger for rowing looks at how size and strength help on the erg.

How to squat for rowing

1. Start light. Bodyweight, then goblet squats holding a dumbbell or kettlebell at the chest, then a barbell if you want one.
2. Set your stance. Feet about shoulder-width apart, toes turned out slightly, chest up, knees tracking over your toes.
3. Brace your trunk before you descend and keep it braced throughout.
4. Find a sensible depth. Go to at least parallel if your mobility allows. If your lower back rounds at the bottom, stop a little higher and work on ankle and hip mobility.
5. Drive up through the whole foot, keeping the chest up and hips and shoulders rising together.
6. Progress slowly. Add small amounts of weight only when you can complete every rep cleanly.

The common faults are knees caving inwards, heels lifting, the chest dropping forward and the lower back rounding at the bottom. Film yourself from the side and front to check.

If you’re new to barbell lifting, get a qualified coach to check you in person. Our guide to building leg strength for rowing adds deadlifts, leg press and jumps, and our comparison of rowing machines and the leg press shows how that machine fits with your rowing.

Choosing sets and reps

Goal	Sets x reps	Rest	Notes
Learning the movement	3 x 8 to 10, light	60 to 90 s	Stop with reps in reserve
Strength	3 to 5 x 3 to 6	2 to 3 min	Heavier, only with solid technique
Muscular endurance	3 x 10 to 15	60 to 90 s	Moderate load, good for base phases

Most rowers do well with one or two squat sessions a week and a handful of working sets, rather than long, exhausting workouts. The old advice of five sets of ten twice a week suits some people, but it is a lot if you are also rowing heavily, so reduce it to fit.

A sample week

• Monday: steady row, 40 to 60 minutes at an easy pace.
• Tuesday: squats and a pulling exercise, then a short easy row. Our guide to rowing movements with weights covers the pulling options.
• Wednesday: intervals.
• Thursday: rest or gentle mobility.
• Friday: squats or deadlifts, lighter than Tuesday.
• Saturday: longer steady row.
• Sunday: rest.

Fitting squats around rowing

Heavy leg work leaves you tired, so place it on a day when you aren’t doing a hard row, or after an easy session. Keep a rest day before important tests such as the 2k erg test. If you have knee, hip or back pain, see a GP or physio before loading it, and stop if pain increases.