Single Leg Reach and No Row: 2 Hands
ID: 640
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- Exercise Types:
- Lower Step, Upper Pull
- Contraindications:
- Knee Problems, Wrist Problems
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Step length determines demand — longer step increases glute load, shorter increases quad.
- 2. Breathe consistently — match breathing to movement rhythm.
- 3. Push the knee out on the descent to ensure it tracks over the toe.
- 4. Establish a stable base before adding any dynamic component.
Regression:
Perform a slow step-up onto a low box before progressing to lunges with a full stride.
Progression:
Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.
Common Problems:
Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.