10 Best Bodyweight Squatting Row Alternatives for Home Training

Ranked Bodyweight Squatting Row Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Squatting Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Squat Row (With Rope Attachment)

   85% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the lats.

   How to perform this exercise

   1. Attach a rope to a cable machine at waist height.
   2. Stand facing the cable machine with your feet shoulder-width apart.
   3. Bend your knees and lower your body into a squat position, keeping your back straight and chest up.
   4. Grasp the rope with an overhand grip, with your hands shoulder-width apart.
   5. Engage your core and pull the rope towards your body, squeezing your shoulder blades together.
   6. Keep your elbows close to your body and continue pulling until your hands reach your chest.
   7. Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Squatting Row
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Bodyweight Squatting Row
2. Play demonstration

   Progression

   2. Bodyweight Squatting Row (With Towel)

   98% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
   2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
   3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Squatting Row
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
   • Balance: harder to stay steady on than the Bodyweight Squatting Row
3. Play demonstration

   3. Squat To Overhead Reach

   84% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
4. Play demonstration

   Progression

   4. Squat To Overhead Reach With Twist

   84% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
5. Play demonstration

   5. Squat On Bosu Ball

   82% match

   • Quads
   • Stability-ball
   • Intermediate
   • Compound

   A looser match: it works the quads rather than the lats.

   How to perform this exercise

   1. Place the bosu ball on the ground with the flat side up.
   2. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
   3. Lower your body down by bending your knees and hips, as if sitting back into a chair.
   4. Keep your chest up and your weight on your heels.
   5. Lower yourself until your thighs are parallel to the ground.
   6. Pause for a moment, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
   • Balance: harder to stay steady on than the Bodyweight Squatting Row
6. 

   6. Bodyweight Squat

   81% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
   • Balance: easier to stay steady on than the Bodyweight Squatting Row
7. Play demonstration

   Progression

   7. Semi Squat Jump

   80% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
8. Play demonstration

   Progression

   8. Jump Squat

   80% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
9. Play demonstration

   Progression

   9. Bodyweight Drop Jump Squat

   79% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not lats
   • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
   • Body position: standing, the same as the Bodyweight Squatting Row
   • Balance: harder to stay steady on than the Bodyweight Squatting Row
10. Play demonstration

    10. Potty Squat

    78% match

    • Abs
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
    3. Keep your chest up and your back straight throughout the movement.
    4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, not lats
    • Equipment: bodyweight only, the same as the Bodyweight Squatting Row
    • Body position: standing, the same as the Bodyweight Squatting Row
    • Balance: easier to stay steady on than the Bodyweight Squatting Row