Moves/Single Leg Squat to Row

Single Leg Squat to Row

ID: 474

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Exercise Types:
Upper Pull, Lower Squat
Contraindications:
Wrist Problems, Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  2. 2. A thumbless grip can help better feel lat engagement over bicep dominance.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.