Bodyweight Renegade Row
Build core stability and upper body strength with this intense plank variation. Master the art of the row while challenging your balance—no equipment needed.
The Bodyweight Renegade Row mainly works the core and back, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Renegade Row Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Bodyweight Renegade Row
Setup
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to maintain a stable spinal position.
Movement
While keeping your hips completely level and stable, lift one hand off the floor and drive that elbow toward the ceiling, mimicking a rowing motion.
Squeeze your back muscles at the top of the movement.
Return your hand to the floor under your shoulder with control.
Repeat the motion on the opposite side.
Tips for Success
Minimize Hip Rotation: The goal is to keep your torso perfectly still as if you were balancing a glass of water on your lower back. If your hips are rocking, widen your feet for a broader base of support.
Control the Tempo: Perform the movement with intent rather than speed to maximize muscle recruitment in your core and back.
Bodyweight Renegade Row FAQs
What muscles does the Bodyweight Renegade Row work?
The Bodyweight Renegade Row mainly works the core and back, with help from the shoulders. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Bodyweight Renegade Row?
None. The Bodyweight Renegade Row is a bodyweight exercise, so you can do it anywhere.
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