Lunge & row

Level

Advanced

Muscle Groups

• Quadriceps
• Gluteus muscles
• Hamstrings
• Low back
• Upper back
• Rotator cuff
• Posterior deltoid muscles
• Abs and Obliques
• Biceps and forearm muscles

Planes of Motion

• Sagittal plane
• Frontal plane

Outer Unit

• Posterior oblique system
• Deep longitudinal system
• Lateral system

Necessary Material

• Cable machine or Elastic band
• Body weight

Progression Material

• Aerobic step
• Airex
• Bosu

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Objective

The lunge & row combines the lunge and a one-arm 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.

The lunge & row trains the cross-body connection, that transmits forces from the ground through the leg and hip, across the SI-joint via the thoracodorsal fascia, into the opposite lattisimus dorsi.

Starting Position

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Execution

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Coaching Keys

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