Movement Monday: Squat and Row

Learn more about a great booty and back move, including a demo & sample full body workout!

Did ya’ll have a nice Easter weekend? I was feeling pretty under the weather on Friday, so I rested and took the weekend easy. Finally purchased a TV and a vacuum. Feeling very adult-ish. Juno on the other hand, is more amused by the packaging than anything else.

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the Squat and Row.

Why I love it

Women very often focus on their chest when strength training-think push ups, chest presses, chest flies–but forget about training their backs. This leads to rounded shoulders, poor posture, and lots of muscular imbalances. This exercise will work your back and bum, so your entire backside 😉

  • Your back and glutes are HUGE muscle groups that will burn massive calories and help you in every workout.
  • Rows are a great way to strengthen your back before attempting moves like chin ups/pull ups.
  • It’s a body exercise that only requires a set of dumbbells.


Important cues:

  • Start with your feet shoulder width apart, dumbbells at your sides.
  • Brace your core.
  • Being careful NOT to arch your lower back, squat as low as you can with good form.
  • When you reach the bottom, hold the squat and perform a row.
  • Return to the starting position.

Regression options:

  • Lighten (or even eliminate) your weights.
  • Row one arm at a time.
  • Only squat halfway down.

Progression options:

  • Add a jump to the squat!
  • Use heavier weights!

Sample circuit

Full Body Workout with Weights

Here’s a five minute HIIT circuit that will torch your full body. DBs are all you will need. If you don’t have them, get creative. Adding books to a backpack makes a great makeshift sandbag. Just get moving!

Aim for three rounds through, resting for one minute at the end of each circuit.

I’ll be posting a demo of the circuit on Instagram later today too!

What’s one movement you would like to know more about?

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