Band High Knee Lunge with Single Arm Row

Band High Knee Lunge with Single Arm Row: So führst du sie aus

1. 1Anchor the band securely at roughly chest height in front of you and hold the free end in one hand, stepping back until the band has light tension.
2. 2Stand tall with feet hip-width apart, core braced, and your working arm extended toward the anchor.
3. 3Step back into a lunge on the same side as your working arm, lowering until both knees bend to about 90 degrees.
4. 4As you drive back up, pull the band toward your ribs by leading with your elbow, keeping it close to your torso.
5. 5At the top, drive that same knee up high in front of you into a balanced high-knee position while the band stays rowed in.
6. 6Control the return: lower the knee and extend the arm back toward the anchor under tension.
7. 7Repeat for your set reps at a steady, rhythmic pace, then switch the band to the other hand and work the opposite side.

Technik-Tipps

• Keep your chest tall and shoulders down throughout, so the row comes from your back rather than a shrug.
• Drive the knee up with intent and pause briefly to challenge balance through the hips before lowering.
• Match your breathing to the rhythm — exhale as you row and lift the knee, inhale as you return.
• Choose a band tension light enough to keep moving smoothly; this is a conditioning drill, not a max-effort pull.
• Brace your core on every rep to keep the torso square to the anchor and avoid twisting.

Häufige Fehler

• Rushing the reps and letting the lunge collapse, which loses depth in the thighs and strains the front knee.
• Rounding the upper back on the row, which shifts load off the back and stresses the shoulder.
• Letting the band snap your arm back on the return instead of controlling it, killing tension and balance.
• Letting the front knee cave inward during the lunge, which puts uneven stress on the hip and knee.
• Twisting the torso to yank the band, which cheats the row and reduces the conditioning benefit.

Häufig gestellte Fragen