Back Exercise · Body Weight
Bodyweight Squatting Row
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.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Upper Back
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Bodyweight Squatting Row
- Stand with your feet shoulder-width apart, holding a sturdy object or suspension trainer with your arms extended.
- Lower your body into a squat position, keeping your back straight and your knees behind your toes.
- From the squat, pull your body up toward the object or suspension trainer, squeezing your shoulder blades together.
- Pause briefly at the top, then slowly lower your body back down to the starting position.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.
Common Mistakes to Avoid
- Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
- Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
- Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.
How to Breathe During This Exercise
Breathe in a steady, controlled rhythm throughout the effort.
Add the Bodyweight Squatting Row to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Bodyweight Squatting Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Shoulders.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Featured in Curated Workouts
Train the Bodyweight Squatting Row with structured progression in these complete workout routines:
Titan Calisthenics Full Body Circuit
High-intensity bodyweight strength circuit engineered for relative upper and lower body power with zero equipment.
Living Room Lower Body & Glute Burn
High-volume bodyweight quad, hamstring, and glute workout for athletic leg stamina.
Zero-Equipment Upper Body Pump
Targeted bodyweight pulling and pushing sequence building upper body mass at home.
FAQ
- What muscles does the Bodyweight Squatting Row work?
- The Bodyweight Squatting Row mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Bodyweight Squatting Row?
- You do the Bodyweight Squatting Row with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Bodyweight Squatting Row?
- One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Bodyweight Squatting Row?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.