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Band High Knee Lunge with Single Arm Row

Band High Knee Lunge with Single Arm Row

The "Band High Knee Lunge with Single Arm Row" is a dynamic exercise that targets multiple muscle groups in your upper and lower body. This compound movement combines the benefits of lunges, high knees, and rowing exercises, all while utilizing resistance bands for added intensity. During the Band High Knee Lunge with Single Arm Row, you'll engage your quadriceps, hamstrings, glutes, and calf muscles as you perform lunges with high knee lifts. This move helps to improve lower body strength, balance, and coordination. The added resistance from the band challenges your muscles even further, helping to increase overall strength and muscular endurance. Additionally, the single arm row component of this exercise works your back muscles, including the rhomboids, trapezius muscles, and latissimus dorsi. By pulling the band towards your body, you activate the muscles responsible for scapular retraction and stabilization, promoting better posture and overall upper body strength. Incorporating the Band High Knee Lunge with Single Arm Row into your workout routine can be a great way to enhance your strength, improve cardiovascular fitness, and increase muscle tone. Remember to focus on maintaining proper form throughout the movement, and gradually increase the resistance of the band as you progress.


  • Stand with your feet shoulder-width apart and place a resistance band under your front foot.
  • Grasp the band handle with one hand and extend your arm fully in front of you.
  • Step forward with your opposite leg into a lunge position, keeping your front knee aligned with your ankle.
  • As you lunge, simultaneously pull the band towards your chest, squeezing your shoulder blades together.
  • Return to the starting position by pushing off with your front foot and extending your arm back out in front of you.
  • Repeat the movement for the desired number of repetitions on one side, then switch sides and repeat.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and balance.
  • Make sure to keep your back straight and chest lifted during the lunge portion to prevent any rounding or collapsing forward.
  • Focus on a slow and controlled movement to maximize muscle engagement and prevent any jerking or swinging motions.
  • Keep your shoulders away from your ears and maintain a relaxed neck and upper body posture to avoid unnecessary tension.
  • Ensure proper hand and foot placement on the resistance band and maintain a firm grip for optimal control during the rowing movement.
  • Pay attention to your breathing, exhaling on the exertion phase (rowing) and inhaling during the recovery phase (returning to starting position).
  • To increase the intensity, you can add resistance by using a thicker resistance band or incorporating dumbbells for the rowing portion.
  • Beginners can start by using a lighter resistance band or even practicing the movement without any resistance to focus on form and technique.
  • Alternate sides for the single-arm row to achieve balanced strength development in both sides of the body.
  • Incorporate this exercise into a well-rounded workout routine that includes other exercises targeting different muscle groups for overall strength and conditioning.


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