Resistance Band Jump Lunge with Single Arm Row
Description
The resistance band jump lunge with single arm row is a high intensity combo that fuses plyometric jump lunges with single arm pulls. The band adds resistance to the row and forces the back to work as the legs explode.
Muscle Group
Equipment Required
Resistance Band Jump Lunge with Single Arm Row Instructions
- Anchor a resistance band at chest height and grip the handle with one hand.
- Step back into a split lunge facing the band anchor.
- Lower the back knee toward the floor with the chest upright.
- Push explosively off the front foot to jump up off the floor.
- As you jump, pull the band handle back toward your ribcage.
- Land softly back in the lunge with the same leg forward.
- Reset the row arm forward as the legs return to the bottom.
- Continue exploding up and rowing for all reps then switch sides.
Resistance Band Jump Lunge with Single Arm Row Form & Visual
Resistance Band Jump Lunge with Single Arm Row Benefits
- Builds explosive lower body power through repeated jumps.
- Adds rowing strength to a plyometric pattern.
- Elevates heart rate sharply for cardio conditioning.
- Trains coordination between fast leg drive and upper body pull.
- Develops single leg balance and stability on landing.
- Conditions the back and core to handle dynamic loading.
Resistance Band Jump Lunge with Single Arm Row Muscles Worked
- Gluteus maximus
- Quadriceps
- Latissimus dorsi
- Hamstrings
- Core
Resistance Band Jump Lunge with Single Arm Row Variations & Alternatives
- Resistance Band Lunge with Row
- Jump Lunge
- Cable Jump Lunge with Row
- Plyometric Lunge
