The Bodyweight Squatting Row exercise is a compound movement that combines a squat with a rowing motion to engage multiple muscle groups including the legs, glutes, back, and arms. This exercise helps to strengthen muscles, improve posture, and increase overall functional fitness.
How to perform
Step-by-step instructions for the Bodyweight Squatting Row exercise:1. Begin by holding a pair of dumbbells or a resistance band in each hand with your arms extended fully towards the floor. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your chest lifted and core engaged throughout the movement.
3. As you reach the bottom of the squat, pull the dumbbells or resistance band towards your chest, squeezing your shoulder blades together to engage your back muscles.
4. Press through your heels and return to the starting position while simultaneously lowering the dumbbells or resistance band back towards the floor.
5. Repeat the squatting row for the desired number of repetitions, ensuring proper form and control throughout the movement.
6. To progress the exercise, you can increase the weight of the dumbbells or resistance band, perform more repetitions, or add a pulse at the bottom of the squat position before returning to the starting position.
7. Remember to breathe consistently and maintain proper posture throughout the exercise to maximize the benefits and reduce the risk of injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.