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.