bodyweight squatting row: technique and muscles worked

Animated demonstration of bodyweight squatting row

How to do this exercise

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

Equipment: Body weight
Body part: Back Thighs Glutes
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Forearms Lower back Gluteus maximus Posterior deltoid

Hypertrophy grade

Average6 / 10

Nemeo’s take

This exercise provides excellent back activation, while remaining accessible thanks to support and external stability. It's a big brother of the classic TRX row, but with more control. The isolation does not reach the level of weighted pull-ups or rows, because the limitation often comes from the core and the grip, and the progressive overload remains moderate. Nevertheless, it is ideal for learning the correct trajectory and building a solid foundation before progressing to advanced variations.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

bodyweight squatting row

How to do this exercise

Turn this exercise into progress.

More exercises to explore

gentle style cable pulldown (pro lat bar)

smith upright row

cable incline pushdown