Band High Knee Lunge with Single Arm Row

Description

How to do Band High Knee Lunge with Single Arm Row

1. 01
   Setup

   Secure a resistance band at chest height. Stand facing the anchor point, holding one handle with your right hand, taking a few steps back to create tension.

2. 02
   Setup

   Step your left leg back into a reverse lunge position, keeping your right knee stacked over your ankle and your torso upright.

3. 03

   Explosively drive your left knee forward and up towards your chest, simultaneously pulling the band handle towards your right hip with a controlled single-arm row.

4. 04

   Squeeze your shoulder blade at the top of the row, maintaining core engagement and balance as you reach the peak of the high knee drive.

5. 05

   Slowly and with control, return your left foot to the reverse lunge position while extending your right arm back towards the anchor point, resisting the band's pull.

Tips

• Maintain core engagement throughout the entire movement to stabilize your torso and prevent unwanted rotation, especially during the row.
• Focus on driving through the heel of your front foot during the high knee lunge to maximize glute and hamstring activation.
• Initiate the row by retracting your shoulder blade, not just pulling with your biceps, to effectively engage your back muscles.
• Coordinate the high knee drive and the arm row to happen simultaneously for a fluid, powerful movement, rather than two separate actions.

Common mistakes

• Losing balance during the high knee drive by not engaging the core; fix this by actively bracing your abdominal muscles and focusing on a fixed point.
• Using momentum to row the band instead of muscle control; fix this by slowing down the eccentric (return) phase of the row and focusing on squeezing your back muscles.
• Allowing the front knee to collapse inward during the lunge; fix this by actively pushing your front knee slightly outward, tracking over your second or third toe.