Band High Knee Lunge With Single Arm Row
Band High Knee Lunge With Single Arm Row Exercise Description
The Band High Knee Lunge with Single-Arm Row combines a forward lunge with a unilateral horizontal pull and a brief single-leg balance. Lower-body work is driven by the gluteus maximus, quadriceps, and hamstrings of the lead leg, while the row targets the latissimus dorsi, rhomboids, middle trapezius, posterior deltoid, and elbow flexors. The core resists trunk rotation and extension to keep a neutral spine as the arm rows and the opposite knee lifts. This integrated pattern reinforces hip–knee alignment, scapular retraction/depression, and smooth coordination between the lower body and upper back. Use a securely anchored band at roughly chest height to keep consistent tension through the full range of motion.
- Muscle Groups: Glutes, Hips, Lats
- Target Muscles: Gluteus Maximus, Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Femoris - Long Head, Deltoid - Posterior, Rhomboid Major, Trapezius - Middle Fibers, Vastus Lateralis
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Mid Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Aerobic
- Functional Grouping: Hip Extensors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Band High Knee Lunge With Single Arm Row Exercise
‘- Secure a resistance band at chest height to a solid anchor. Face the anchor and hold the handle in your right hand, arm extended with slight tension.
– Stand tall, feet hip-width, ribs stacked over pelvis. Set shoulders down and back; brace lightly.
– Step the right foot forward into a controlled lunge. Keep the torso upright, back heel lifted, and the front knee tracking over the middle of the foot.
– Drive through the right foot to return to standing as you row with the right arm. Pull the elbow close to your side, retract and depress the scapula, and keep the wrist neutral without shrugging.
– At the top, lift the left knee to hip height (high knee) while maintaining a level pelvis and steady trunk.
– Lower the left foot to the floor and smoothly re-extend the rowing arm until the elbow is straight, keeping band control.
– Repeat on this side, then switch hands and lead leg.
– Keep movements deliberate; avoid twisting the torso, letting the knee collapse inward, or snapping the band. Ensure the anchor is stable before each set.
Band High Knee Lunge With Single Arm Row Tips
‘- Secure the band at roughly chest height to a solid, stable anchor before each set.
– Stand tall with feet hip-width, ribs stacked over pelvis, and a light brace to maintain a neutral spine.
– Keep shoulders set down and back so the scapula retracts and depresses as you row.
– In the lunge, keep the torso upright, back heel lifted, and the front knee tracking over the middle of the foot.
– As you return to standing, drive through the front foot while rowing, pulling the elbow close to your side with a neutral wrist and without shrugging.
– At the top, lift the opposite knee to hip height while keeping the pelvis level and trunk steady, resisting trunk rotation and extension.
– Re-extend the rowing arm smoothly until the elbow is straight, keeping control of the band and consistent tension.
– Keep movements deliberate and avoid twisting the torso, letting the knee collapse inward, or snapping the band.
– Complete all reps on one side, then switch hands and lead leg as described.
Band High Knee Lunge With Single Arm Row Beginner Introduction
The Band High Knee Lunge with Single-Arm Row blends lower-body strength work with an upper-back pull and a moment of balance. It uses a resistance band fixed around chest level, with the person facing the anchor and pulling with one arm while stepping into a forward lunge. The front leg does most of the effort, targeting the glutes, quads, and hamstrings, while the banded arm performs a row that involves the lats, upper back, traps, rear shoulder, and biceps.
Throughout the movement, the mid-section stays active to limit twisting or arching through the spine as the arm draws back and the opposite knee briefly lifts. This creates a coordinated pattern that ties together leg drive, band tension, and controlled single-leg stance. The motion also highlights smooth shoulder-blade movement, drawing it back and slightly down as the elbow comes in toward the side. Overall, this exercise emphasizes full-body coordination, balance, and strong connections between the lower body, core, and upper back while working against the steady pull of the band.