Band Jump Lunge with Single Arm Row

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Exercise overview

Training details

Quadriceps Glutes Hamstrings Calves Lats Upper Back Core

Equipment

Resistance Band

Sets × reps

4 × 6 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Anchor a light resistance band securely low and slightly in front, hold it with one hand, and take a split stance facing the anchor with the opposite leg forward.
02Lower into a controlled lunge with the front foot flat, rear heel raised, torso upright, and working arm long.
03Drive explosively through both legs to leave the floor and begin rowing the band toward the lower ribs as you rise.
04Land softly back in the same split stance, absorb through the hips, knee, and ankle, and keep the torso from rotating.
05Reach the arm toward the anchor as you reset the lunge, complete the low-repetition set, and then switch arm and leg positions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Split Jump with Single Arm Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat Jump

Comparable substituteBox Jump

Comparable substitute90 Degree Jump Squat Twist

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