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Exercise 3168 · REF 3xK09Sk

Bodyweight Squatting Row exercise animation

Bodyweight Squatting Row

Category
Back
Equipment
Body Weight
Target
Upper Back

Combining a squat with a rowing motion — usually pulling against a fixed anchor like a pole or straps — turns a back exercise into a full-body pull that also challenges the legs to hold the squat position underneath it. It's a pattern more common in functional training and rehab settings than traditional strength programs. The row does most of the upper-back work; the squat is mainly there to add a stability challenge.

How to Do the Bodyweight Squatting Row

  1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
  2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
  3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Bodyweight Squatting Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Squatting Row work?
The Bodyweight Squatting Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Bodyweight Squatting Row?
The Bodyweight Squatting Row is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Squatting Row?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.