The Sunny Health & Fitness Squat Assist Row n’ Ride Trainer is a compact, budget-friendly, low-impact fitness aid with adjustable resistance. It is also known as the Sunny Health & Fitness Upright Row n’ Ride.
The machine is powered by the user’s body weight and expended effort.
Regular, short workouts will enable you to tone and strengthen your glutes, quads, inner and outer thighs, hamstrings, and calves.
You will also work your deltoids, upper back, chest, biceps, triceps, and core simultaneously, and your fitness will improve.
Physical activity involving two or more large muscle groups, as this does, is known as a compound movement. Because it requires more effort, a higher calorie burn and faster weight loss can occur.
Your purchase includes a link to various exercises you can do on the machine.
Please keep reading this Sunny Health & Fitness Squat Assist Row n’ Ride Trainer review if you’d like to learn more.
Update: I’ve just bought and assembled a Row n’ Ride Trainer and will add my thoughts after using it for a few weeks. I’ve uploaded a few photos of my trainer so you can see how compact it is.
Table of Contents
Who does it suit?
The Sunny Health & Fitness Row n’ Ride Trainer comes with three resistance cords that enable users to adapt the workout intensity to suit their fitness level.
When used without the cords, the machine suits beginners. Adding one, two, or three cords will increase the challenge.
A step-through design provides easy mounting and dismounting, making it usable by individuals with mobility issues. It also suits those with balance issues who need support to do Squats.
The trainer offers a low-impact workout that may suit individuals with knee problems.
NB: If you suffer from painful joints, check with your doctor before starting a new exercise program.
Are any other exercises possible?
Numerous Squat variations are possible when using the Sunny Health & Fitness Squat Assist. 
For example, your inner thighs will be the target if you point your toes to the sides.
Some exercises you can do are floor-based, with no rowing or Squats involved, with the trainer acting as a resistance aid.
These exercises include Single Arm Upright Rows targeting your biceps and back and Incline Chest Presses that work the upper chest, shoulders, and core.
You can also do Deadlifts to tighten and strengthen your glutes, hamstrings, calves, and core.
The included video link will reveal many more exercises you can do with your Sunny Health & Fitness Squat Assist.
How long and how often should I use the device?
The recommended length of your workouts and their frequency depends on your aim.
If you’re looking for cardio benefits, you can use the machine daily, working with low resistance and a high number of reps.
Work with higher resistance and fewer reps for muscle strengthening and toning. In this instance, taking a day off between sessions is recommended to enable your muscles to rest and repair.
Alternatively, work your upper body one day and your lower body the next.
How to mount and use the machine
There are two ways to mount the machine, both of which are easy. 
First, customize the seat and handlebar positions to your liking. You can also attach one or more of the cords at this point, but I recommend getting a feel for the machine first, especially if you are new to exercise.
Stand behind the trainer, then step forward, placing one leg on each side of the seat. Grasp the handlebars firmly, put your right foot on the right pedal, and gently push down.
At this point, the seat will lift behind you, close to your buttocks. Next, place your left foot on the left pedal and carefully sit on the seat, pulling the handlebars towards you as you do.
To row and Squat, continue to pull and push on the handlebars, engaging your abs, thighs, and glutes.
Alternatively, sit on the seat, place your feet on the pedals, and your hands on the handlebars. Pull the handles towards you to lift the seat, then push the handlebars back to Squat.
For the most lower body benefits, use the seat for light support rather than sitting on it.
To get the most benefit from the upper body exercises, engage your arms more than your legs.
Sunny Health & Fitness Squat Assist Row n’ Ride Trainer Specs
Assembled dimensions – The Sunny Health & Fitness Squat Assist measures 45.5″ (L) x 19.3″ (W) x 47.8″ (H)
Clearance – Allow at least 12″ on all sides of the machine for safe and unrestricted workouts
Ceiling height – For safe, unrestricted use, your ceiling will need to be at least 7′ high, with taller individuals needing more clearance than shorter ones
Folded dimensions – Folded, it measures 9.5″ (L) x 17″ (W) x 56″ (H)
Seat measurement – The seat measures 11.4″ (L) x 7.5″ (W) x 1.6″ (D)
Weight – It weighs 26.8 lbs
User weight – The maximum user weight for the device is 220 pounds
User height – People from under 5′ to over 6′ have left positive feedback for this model
Color – It is gray with black highlights
Batteries – 1 x AA battery is included for the monitor
Overview
Drive –
The Sunny Health & Fitness Squat Assist Row n’ Ride Trainer is user-driven. The more you put into your sessions, the greater the benefit.
Finish –
It has a steel alloy construction and a painted finish that resists scratches, chips, and rust.
Stability, Smoothness, & Noise Level –
The unit’s steel construction and stabilizer bars with end caps provide stability. Placing a rubber mat beneath the device will further increase the stability and protect your floor from sweat marks.
Most buyers who left reviews stated that the movement is very smooth and super quiet.
Resistance –
The three included resistance cords enable you to increase the intensity of your workouts.
Each cord provides the equivalent of 22 lbs of weight for a combined total of 66 lbs.
To use the cords, attach one end to the frame and the other to one of the three pulleys beneath the seat.
If more resistance is required, you can attach stronger bungees.
Console –
The Sunny Health & Fitness Upright Row n’ Ride has a simple-to-operate console with an LCD screen that displays workout metrics in a large, easy-to-read font.
The metrics include Time, Count, Calories Burned, and Total Count. These will automatically appear on the screen when you start your workout.
You can choose to view one stat only by pressing Mode.
Or press Scan, and your metrics will display automatically throughout the session, with each shown for several seconds.
Following 4 minutes of inactivity, the display shuts down to help preserve the batteries.
Seat –
The durable, sweat-resistant vinyl seat of the Sunny Health & Fitness Squat Assist is padded to enhance comfort.
While some users claim it is 
comfortable, others consider it too hard.
Seat comfort or lack of it is a common complaint regarding exercise equipment, as what suits one person won’t necessarily suit another.
If you find the saddle uncomfortable, try placing a gel seat pad or folded towel on it. Another option is to wear gel bicycle shorts.
The seat is 2-way adjustable – fore and aft – to cater to users of various heights.
Five height settings are available. The best setting will be the one that puts your knees in line with and further back than your toes.
To adjust the distance from the seat to the handlebars, turn the knob beneath the seat and remove it. Reposition the seat over the hole in the bar, then reinsert and turn the knob to lock it into its new position.
The seat’s angle has three settings to control the depth of the Squat.
To adjust the angle, lift the seat post, then remove the pin from the seat tube.
To select a 90-degree angle, line up the seat with the first hole on the front of the seat tube, then push the pin back in.
The center hole will set the seat to a 60-degree angle and the third hole to a 30-degree angle.
A 30-degree Squat will be the deepest and most challenging of the three.
Pedals –
The machine’s self-leveling, pivoting pedals are textured to provide grip. They are large enough to fit any shoe size. 
Handlebars –
The Sunny Health & Fitness Row n’ Ride Trainer has slip-resistant rubber handlebars. Their finish and ergonomic design make them comfortable to hold, even during extended sessions.
Multi-grip positions enable you to find the most comfortable hold and target different back and chest muscles.
They adjust up or down to accommodate users of different heights.
Adjustments are made by turning the knob on the front bar, pulling it out slightly, then shortening or lengthening it to the desired height.
Next, line up the knob with one of the holes in the bar and push it in. You will know the handlebars are locked in place when you hear a click.
Folding action –
To fold the bike, detach the resistance cords (if using them), then lift the seat upwards. The unit will then be flat enough to store beneath most beds.
If preferred, you can store it in a closet, or anywhere you have a bit of space.
Assembly –
Assembling the Squat Assist Row n’ Ride Trainer is quick and easy, taking most people between 30 and 50 minutes or less.
The machine comes with the mainframe and seat preassembled.
You will need to unfold the mainframe, attach the back and front stabilizer bars, and insert a bolt into the seat’s connecting tube.
Next, you must insert the handlebar 
tube and attach the handlebar, put the batteries into the monitor, and slot the monitor into a tab on the handlebar.
At this point, all that will be left to do is attach the seat and pedals, slide the seat tube into place, and connect the exercise bands if using them.
You will find detailed assembly instructions in the machine’s box, plus a link to a video demonstrating the process.
The required tools are also included.
Warranty –
The warranty covers 5 years for the frame and 6 months for parts.
The next part of this Sunny Health & Fitness Squat Assist Row n’ Ride Trainer review looks at its pros, followed by its cons.
Pros
- Low price
The Sunny Health & Fitness Squat Assist Row n’ Ride Trainer is very affordable. 
- Stable, Fluid, & Quiet
Your workouts will be stable and fluid even when working at the highest intensity.
The machine makes almost no noise, so you won’t have to be concerned about disturbing other people nearby.
- Offers low-impact workouts using the correct form
When using this machine, you will be working with the correct form, so you will benefit more and be less prone to joint injuries.
- Provides a total body workout
Workouts tone and strengthen the upper body, lower body, and core.
- Offers variable resistance & squat depth
You can increase the challenge of workouts as your strength and fitness improve.
Changing the seat’s angle will change the Squat depth, with 30, 60, and 90-degree options available.
- Console
An LCD screen displays workout metrics that enable you to monitor your progress and set fitness goals.
- Adjustability
The seat and handlebar are adjustable to accommodate people of different heights. 
- Step-through design
The machine’s step-through design enables safe and easy access to and from the seat.
- Self-leveling pedals
Self-leveling pedals enable you to position your feet immediately.
- Foldable
The unit folds for compact storage.
- Easy assembly
Assembling the machine is relatively quick and easy, even when doing the job alone.
Cons
- Console limitation
The console is not backlit, so seeing your stats in a dimly lit room may be difficult.
- Lacks accessories
The Squat Assist Row n’ Ride Trainer does not have accessories such as a water bottle holder or device rack, but realistically, these would be impractical to use during this type of workout.
- No heart rate monitor
This model does not have a heart rate monitoring function.
- No transport wheels
There are no transport wheels; however, the unit is easy to move due to its relatively light weight and foldability.
- Resistance cord will wear over time
The resistance cords will gradually lose strength over time, but you can replace them with new ones.
Sunny Health & Fitness Squat Assist Row n’ Ride Trainer Summary
Squats are one of the most efficient exercises for toning and strengthening the buttocks and thighs. However, doing them with the incorrect form will 
bring less than optimal results. It can also cause injury.
With the Sunny Health & Fitness Squat Assist, you will be able to Squat using the correct form, work your upper body as you do, and improve your endurance and heart health.
It’s not a high-tech machine, and it doesn’t come with fancy extras. However, given its low price and functionality, these shortcomings should not deter you from purchasing.
The Brenda Dygraf Fit Rider X is a similar fitness aid worth checking out.
Want to Squat right away? If so, check out my 28 Day Squat Challenge.
