Form cues
- Chest stays up
- Knees track over the toes
- Row at the bottom
- Stand through the heels
Exercise
Bodyweight Squatting Row
Back, body weight
A squat paired with a row, holding a low bar or rack.
Target: upper back. Also works: quads, glutes, lats.
Steps
- Hold a low bar with the arms long.
- Sit into a squat, chest up.
- At the bottom, pull the chest toward the hands.
- Stand back up as the arms lengthen.
- Keep the heels down.
Common mistakes
- Rounding the back
- Letting the knees cave
- Jerking the row
Breathing
Inhale into the squat, exhale as you row and stand.
In the app, search for Bodyweight Squatting Row and add it to a workout.