Exercise of the Month: Single Leg Bent Over Row

1306-no-sweat-2 Do you need one exercise that really targets the body in a way which we all need? The single leg bent over row is an exercise that not only has huge benefits from a postural standpoint, but it also targets core and hip stability, while improving balance. Talk about bang for your buck! Because this exercise is more advanced, here are videos of two other exercises which may help you bridge the gap to the single leg bent over row:

Dumbbell Bent Over Row

Single Leg Straight Leg Deadlift

Now that you are able to complete the basics, here is how to do the single leg bent over row:

If you are standing on your left leg, place the weight in your right hand, or vice versa
Lower down into the bottom of the single leg straight leg deadlift position
Ensure that your shoulder blades are pulled back and spine is straight
Maintain this position with proper balance and stability
With the weighted arm, pull the weight towards the body
Squeeze between the shoulder blades
Slowly lower the weight back down, all without losing balance
Repeat for the desired amount of repetitions

Notes:

Posture is always a main focus with this exercise. As you lower the body into that tabletop position, gravity wants to round the back and shoulders. Maintain a position with the back neutral and shoulder blades pinched back. If balance is an issue this exercise may be too advanced, or you could try standing closer to an object that you could rely on when things get shaky.

Garrett McLaughlin is an athletic trainer, and personal trainer who enjoys making a lasting impact on people’s lives. He creates individualized exercise programs aimed at improving movement and achieving his client’s goals. Contact Garrett for more information.