Resistance Band High Knee Lunge with Single Arm Row
Description
The resistance band high knee lunge with single arm row is a full body unilateral exercise. The band loads both the rowing pull and the leg drive, demanding coordination, balance, and posterior chain strength.
Muscle Group
Equipment Required
Resistance Band High Knee Lunge with Single Arm Row Instructions
- Anchor a resistance band at chest height and hold the handle in one hand.
- Step back into a split stance facing the band anchor.
- Lower into a lunge by dropping the back knee toward the floor.
- Keep the chest tall and the front shin vertical at the bottom.
- Drive through the front foot and lift the back leg into a high knee.
- Pull the band toward your hip as the knee comes up.
- Squeeze the back muscles and tuck the elbow close to the side.
- Lower back into the lunge with control and repeat for all reps.
Resistance Band High Knee Lunge with Single Arm Row Form & Visual
Resistance Band High Knee Lunge with Single Arm Row Benefits
- Develops single leg strength in the quads and glutes.
- Builds back thickness through unilateral rowing tension.
- Improves balance and coordination between upper and lower body.
- Trains anti rotation as the band pulls across the body.
- Joint friendly resistance from the band protects the spine.
- Adds explosive hip drive into a back exercise for athletic carryover.
Resistance Band High Knee Lunge with Single Arm Row Muscles Worked
- Gluteus maximus
- Quadriceps
- Latissimus dorsi
- Rhomboids
- Core
Resistance Band High Knee Lunge with Single Arm Row Variations & Alternatives
- Band High Knee Lunge with Single Arm Row
- Cable Lunge with Single Arm Row
- Resistance Band Split Squat with Row
- Dumbbell Lunge to Row
