Bodyweight Squat to Row
The Bodyweight Squat to Row is a compound exercise that mainly works the quads, glutes & hips and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Squat to Row Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers)
How to do the Bodyweight Squat to Row
Setup
Stand with feet shoulder-width apart.
Movement
The Squat Phase: Inhale and begin by lowering your hips back and down as if sitting into a chair. Keep your chest up and core engaged.
The Row Phase: While at the bottom of the squat, reach your arms straight down between your knees.
The Contraction: Simultaneously or rhythmically, pull your elbows back, retracting your shoulder blades tightly as if performing a row. Aim to squeeze the muscles in your upper and middle back.
The Recovery: Extend your hips to return to a standing position while bringing your arms back to a neutral starting point.
Bodyweight Squat to Row FAQs
What muscles does the Bodyweight Squat to Row work?
The Bodyweight Squat to Row mainly works the quads, glutes & hips and back, with help from the traps. The main muscles are the quadriceps femoris, gluteus maximus and rhomboids.
What equipment do you need for the Bodyweight Squat to Row?
None. The Bodyweight Squat to Row is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat to Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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