How to Lunge | Lunging with Back Row

By: Yuri Elkaim, BPHE, CK, RHN

This is Yuri Elkaim, your virtual fitness coach. Today we’re going to talk about our exercise of the month, an awesome exercise which I am sure you have not seen before. This is actually a functional movement where we will be combining two more common movements known as the lunge and the back row.

By combining the movements, we not only make the movement a lot more functional, but a lot more enjoyable and efficient as well.

Remember, the key is to focus on technique. The first thing you will need to do is grab a weight. I’m using a 15 pounder, something not too heavy.

Let’s start with a profile view, picture me from the side to get an idea of how this looks. First of all, set yourself into a lunge position, left leg forward and right leg back for instance. Place the weight on the inside of your right foot. Your forward knee does not go past the toe. Your back leg should roughly be at a right angle at the knee.

Your torso starts off perpendicular to the ground, so that your back is straight. From here, keeping your abdominal muscles tight, you want to lower your torso roughly 15 degrees, keeping your back straight and pick of the weight in your right hand. The left hand does not hold onto the leg. The weight of your body is in the left leg.

This is where the second movement comes into play. Pull your right arm back, using the weight, as if you were starting a lawn mower. When you pull your arm back, make sure to squeeze your shoulder blade in toward your spine. Keep your core nice and strong and your torso nice and straight.

Make sure your shoulders are square, meaning that each shoulder is the same distance to the ground. And there you have it: the lunge with a one-armed back row. Do 10-12 reps on one arm with the opposite leg forward. When you have finished those, just switch legs, switch arms, and repeat the same thing on the other side.

For this lunge exercise, remember to keep your torso straight, and pull the shoulder blade back toward the spine. And above all, smile during your workouts!


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