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Lunge with ipsilateral exercise band row

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Lunge with ipsilateral exercise band row

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Quads and Glutes and upper body
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Attach an exercise band at about stomach height in front of you
  5. Take hold of one end with one hand and step back as to take up the slack
  6. Now take a long stride forwards with the same leg to the hand holding the band
  7. The back leg should be weightbearing on the toes
  8. Next bend the front knee to move your foot over that foot so that it slightly passed the toes.
  9. The opposite knee should be dropping down to the floor
  10. At the same time pull the arm back by bending the elbow until it is as far back as it can go without twisting the spine. It is vital to move your shoulder blade towards the spine and slightly downwards during the motion.
  11. Once you hit the bottom of the movement then reverse direction to the position at the start with both lower and upper limb
  12. Perform your full set this way and once completed then also perform this exercise the other way around by swapping both arms and legs as to still be the same side arm and leg
  13. For strengthening you should perform 6-10 reps to fatigue
  14. You should perform 3-5 sets with 3 minutes rests
  15. This session can be done 2-3 times per week
  16. For endurance you should perform 15-25 reps to fatigue
  17. You should perform 3-5 sets with no more than 30 second rests
  18. This session can be done 2-3 times per week

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