Скачать или смотреть Alternating Reverse Lunge Bent-Over Row (Single-Leg Stability Focus)

Purpose:
To build single-leg stability, hip strength, and postural control while performing a row. The weight may not heavily challenge your rowing strength, but it should significantly challenge your ability to stabilize on the front leg.

Equipment:
Two dumbbells
Choose a weight that allows 5–10 solid reps per side with good form

Set-Up:
Place two dumbbells on the ground approximately shoulder-width apart.
Stand close to them with your toes near the ends of the dumbbells.
Take a deep reverse lunge back with your right leg.
Support your body primarily on your front (left) leg, keeping the foot flat.
Hinge forward slightly and grab both dumbbells.

Spinal Position (Critical Component):
Keep your spine straight and neutral.
Chin gently tucked, neck long.
Mid and low back neutral.
If you tend to round → lift your chest and “butt up” slightly.
If you tend to over-arch → gently flatten the ribs and engage the abs.
Avoid excessive spinal flexion or extension.

Movement:
With most of your weight on the front leg, row both dumbbells off the ground.
Pull the shoulder blades gently together.
Hold at the top for 2 seconds.
Lower the dumbbells back to the floor with control.
Keep holding the dumbbells — do not release them.
Step the back (right) leg forward to return to standing.
Immediately step the left leg back into a deep reverse lunge.
Repeat the same rowing action on the opposite side.
Continue alternating sides.

Key Focus:
Front leg does most of the stabilizing work.
Keep the front foot flat.
Maintain a straight spine throughout.
Avoid twisting or shifting excessively.
Move slowly and under control.

Dosage:
5–10 reps per side
Continue alternating until moderate fatigue or loss of form.
3 sets