3-spot lunge & upright row
Level
Muscle Groups
- Quadriceps
- Gluteus muscles
- Low back
- Abs and Obliques
- Posterior deltoid muscles
- Anterior deltoid muscles
- Biceps and forearm muscles
Planes of Motion
Outer Unit
Necessary Material
Progression Material
Become a member or log in to see the video.Objective
The 3-spot lunge & upright row increases lower extremity strength and balance in three planes of motion.
The 3-spot lunge & upright row combines the 3-spot lunge and the upright row into one exercise.
Hybrid lunges are an excellent way to develop total body strength and power. A high demand is placed on the core to stabilise the movement and transfer the power generated by the lower body to the upper body.
Development of dynamic flexibility in the adductor and hip flexor muscles.
Starting Position
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Execution
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Coaching Keys
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