Bodyweight Squatting Row
Description
The bodyweight squatting row is performed by holding a sturdy vertical post or pole and squatting down with a row at the bottom. As you squat, the post acts as a counterweight allowing you to drop deeper and pull yourself back up by rowing. The combo trains back, biceps, and legs together with just bodyweight.
Muscle Group
Equipment Required
Bodyweight Squatting Row Instructions
- Stand facing a sturdy vertical pole, post, or door frame at arms length.
- Grip the pole firmly with both hands at chest height.
- Step your feet forward so you can lean back slightly with arms straight.
- Brace your core and pull your shoulders back.
- Squat down by bending the knees and hinging at the hips, leaning back as you descend.
- Allow your arms to extend fully at the bottom.
- Drive up through your heels while pulling yourself toward the pole with your arms.
- Return to the starting position with arms straight and chest tall.
Bodyweight Squatting Row Form & Visual
Bodyweight Squatting Row Benefits
- Trains squat and row patterns simultaneously
- Builds back and leg strength with no equipment
- Strong assistance for working up to bodyweight squats
- Develops grip strength
- Excellent rehab and beginner exercise
- Easy to scale by changing foot position
Bodyweight Squatting Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Quadriceps
- Gluteus maximus
Bodyweight Squatting Row Variations & Alternatives
- Bodyweight Row
- Inverted Row
- TRX Row
- Air Squat
