Core Corner: Step Back Lunge With Opposite Arm Row

Efficient running requires a stable stance leg from which you drive your body forward. Connecting the power of the stance leg to a stable torso with opposite arm rotation improves the efficiency of running.

With the Step Back Lunge and Row, we can work in all of the fundamental elements of running: balance and stability on one leg; pushing the body forward from the hip complex; and rotating around the stable central axis of the spine (with ribs and pelvis counter-rotating)

This exercise should fatigue the primary muscles of running: glutes, quads and hamstrings while also creating a high demand on the obliques, shoulders and back for a strong core when you are upright on one leg.

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  • Begin with medium-resistance tubing or cable machine on a low anchor with a medium amount of weight.
  • Stand and balance on the right leg with the handle of cable/tubing in the left hand.
  • Start a single leg squat on the right leg as you step back into a lunge with the left leg, keeping the cable/tubing arm straight. Ribs are slightly rotated toward the right leg when you are in the lunge position.
  • Simultaneously begin to lift the left leg into a knee lift and retract the left shoulder blade, row the tubing/cable, and rotate the ribs over the pelvis. Be sure to engage the glutes of the standing leg to facilitate the hip as the primary mover. This will facilitate a strong single leg stance. Remember that in running gait, the standing leg is what will propel you through swing phase to keep you moving forward with power.
  • Repeat this 10-15 times, then switch sides.  Perform 2-3 sets on each side.


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Source: Core Corner