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How to Perform a Reverse Lunge to Row

If you’re looking for something different from your traditional lunge, then THE REVERSE LUNGE TO ROW might just be the variation you are looking for.

Before you read any further however, make sure check out THIS post and learn how to perform a lunge correctly before attempting to progress to the reverse lunge to row.




Why we like it:

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  • It helps build coordination and balance
  • This exercise facilitates gluteal recruitment during the hip extension phase of the lunge
  • The combination of the rowing pattern and hip extension encourages proper activation of your posterior sling, which is an essential core stabilization pattern


Recommended sets & reps:

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  • 3 x 10 per side
  • Pick a rowing weight that is 60-70% of your max. so that you can focus on the quality of your lunge and single leg balance




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  • Lunge patterns can be completed safely 2-3x per week depending on your current level of fitness and training volume.



Additional Lunge Variations

If you’re looking for other lunging variations, check these out, give them a try and let me know what you think!

How to perform the reverse lunge to balance

How to execute the reverse lunge from deficit

If you have any questions about any lunging exercises, don’t hesitate to let me, Jen or Chad know.



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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.