Moves/Rows

Rows

ID: 123

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Brace core before stepping; stability is set before the weight shifts.
  2. 2. The standing leg stays engaged even when it is the recovery leg.
  3. 3. Shoulders stay stacked over hips — no leaning to one side.
  4. 4. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.