Moves/Rows, Single leg

Rows, Single leg

ID: 289

No video uploaded

Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. The standing leg stays engaged even when it is the recovery leg.
  2. 2. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  3. 3. Hip flexor of the trailing leg should feel a stretch at the bottom.
  4. 4. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

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

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.