Kysero
Try for free

Quadriceps · Intermediate

Power Sled Rear Lunge Row

Coordinated sled-strap reverse lunge and row combining unilateral leg strength with horizontal pulling.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

QuadricepsGlutesHamstringsLatsUpper BackBicepsCore

Equipment

Sled

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Face a lightly loaded sled and hold its straps with straight arms under gentle tension.
  2. 02Brace the trunk and step one leg backward into a reverse lunge.
  3. 03As the rear knee lowers, row the handles toward the lower ribs and draw the sled smoothly toward you.
  4. 04Keep the front foot flat, knee aligned, and shoulders away from the ears at the bottom.
  5. 05Stand through the front foot as the arms extend, then repeat before switching sides.

Keep exploring

Variations

Browse the full library

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

Easier regressionPower Sled Rear LungeEasier regressionSled RowRelated variationBarbell Row

Keep exploring

Alternatives

Browse the full library

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

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder