Band High Knee Lunge with Single Arm Row
Description
The band high knee lunge with single arm row is a unilateral combo that pairs a knee drive with a rowing pull. The band tension challenges balance, hip drive and back strength all at once.
Muscle Group
Equipment Required
Band High Knee Lunge with Single Arm Row Instructions
- Anchor a resistance band at chest height and grasp the handle with one hand.
- Step back into a lunge stance facing the anchor with the band arm forward.
- Drop the back knee toward the floor while keeping your torso tall.
- Drive through the front foot and bring the back knee up into a high knee.
- At the same time pull the band handle back toward your ribcage.
- Squeeze the shoulder blade and keep the elbow tucked close to your side.
- Slowly return the knee back to the lunge as you extend the arm forward.
- Complete all reps on one side then switch arms and legs.
Band High Knee Lunge with Single Arm Row Form & Visual
Band High Knee Lunge with Single Arm Row Benefits
- Combines unilateral leg drive with rowing for full body coordination.
- Builds glute and quad strength through the lunge to high knee transition.
- Strengthens the lats and rhomboids with single arm pulling tension.
- Challenges balance and core stability under asymmetric load.
- Trains anti rotation as the torso resists the band pull.
- Portable and joint friendly with adjustable band tension.
Band High Knee Lunge with Single Arm Row Muscles Worked
- Gluteus maximus
- Quadriceps
- Latissimus dorsi
- Biceps brachii
- Core
Band High Knee Lunge with Single Arm Row Variations & Alternatives
- Resistance Band High Knee Lunge with Single Arm Row
- Cable High Knee Lunge with Single Arm Row
- Band Reverse Lunge with Single Arm Row
- Dumbbell Lunge with Single Arm Row
