Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Resistance Band High Knee Lunge with Single Arm Row

Combine a high knee lunge with a single arm resistance band row to build full-body strength, stability, and coordination.

Intermediate

Compound

Pull

1 min per set30s rest

Back

Resistance Band

Description

This exercise involves lunging with one knee raised high, while simultaneously pulling a resistance band with one arm in a rowing motion. It targets both lower body and upper body muscles.

How to Do Resistance Band High Knee Lunge with Single Arm Row

1
Setup
Secure a resistance band to a sturdy anchor point at chest height. Stand facing away from the anchor, holding one end of the band in your right hand with your arm extended forward.
2
Setup
Step your left foot back into a staggered stance, keeping your chest up and core engaged. Ensure there's light tension on the band.
3
As you simultaneously drive your left knee up towards your chest into a high knee position, pull the resistance band towards your torso with your right arm, squeezing your shoulder blade.
4
Control the movement as you lower your left foot back to the starting position and slowly extend your right arm forward, resisting the band's pull.
5
Complete all repetitions on one side before switching to the other side, anchoring the band in your left hand and performing the lunge with your right leg.

Tips

Synchronize the movements: Ensure your high knee lunge and single arm row occur simultaneously to maximize full-body coordination and muscle activation.
Maintain core stability: Keep your abdominal muscles braced throughout the entire exercise to prevent wobbling and protect your spine, especially during the high knee drive.
Focus on the back squeeze: Initiate the row by retracting your shoulder blade and pulling with your back muscles, not just your arm, to effectively target the lats and rhomboids.

Common Mistakes

×Rounding the back during the row: Avoid rounding your upper back; instead, keep your chest open and pull with a proud posture, squeezing your shoulder blade towards your spine.
×Losing balance during the high knee: Prevent instability by engaging your core tightly and focusing your gaze on a fixed point in front of you to maintain balance.
×Using momentum instead of muscle: Do not jerk the band; control both the pulling and eccentric (return) phases of the row to maximize muscle tension and prevent injury.

Variations

Compound

Resistance Band Jump Lunge with Single Arm Row

Combine explosive lower body power with upper back strength using the Resistance Band Jump Lunge with Single Arm Row for a dynamic full-body workout.

Advanced

BackResistance Band

Compound

Band Jump Lunge with Single Arm Row

Elevate your cardio and strength with the Band Jump Lunge with Single Arm Row. This dynamic, full-body exercise builds power in your legs and back while

Advanced

BackHipsBand

Compound

Resistance Band Squat with Single Arm Row

Combine a lower body squat with an upper body single-arm row using a resistance band.

Intermediate

BackResistance Band

Compound

Resistance Band Single Stiff Leg Deadlift with Single Arm Row

Perform a resistance band single stiff leg deadlift with a simultaneous single arm row to build strength in your hamstrings, glutes, and upper back.

Intermediate

BackResistance Band

Related Exercises

Compound

Band High Knee Lunge with Single Arm Row

Combine a high knee lunge with a single arm band row to target back, hips, and thighs. Improve balance, coordination, and strength in one dynamic movement.

Intermediate

BackHipsBand

Isolation

Resistance Band Standing Shoulder Extrernal Rotation

Strengthen your rotator cuff with the Resistance Band Standing Shoulder External Rotation. Improve shoulder stability and prevent injuries effectively.

Intermediate

BackResistance Band

Isolation

Resistance Band Standing 90 degrees Shoulder Extrernal Rotation

Strengthen your rotator cuff with resistance band standing 90-degree shoulder external rotations.

Beginner

BackResistance Band

Compound

Resistance Band Inverted Row

Build a strong back and biceps with the Resistance Band Inverted Row. Pull your chest towards a suspended band, engaging your lats and improving posture

Intermediate

BackResistance Band