UFIT Movement of The Month: Lateral Lunge and Cable Row.

By Tom Clifford

This is a great exercise that works your whole body – focusing mainly on the quadriceps, glutes, core, traps and rhomboids. I use this exercise towards the end of a session as a method to increase heart rate and get the upper and lower body working together in different planes of motion.

The benefits of this exercise include:

  • Increase HR
  • A very good mobility drill that aims to increase the flexibility and range of motion of hip adduction and ankle dorsiflexion.
  • A regression of the single leg squat, which will be useful for those whose goal is to complete a pistol squat.
  • Upper body pull movement to strength the upper back and promote good posture and retraction of the shoulders
  • An anti-rotation core exercise that provides stability through the trunk and lower body as you perform the cable row.

To perform this exercise you need to perform a lateral lunge correctly before completing the cable row. Lateral lunge involves stepping (lunge) to one side with the leg/foot that steps bending at the knee as you plant the foot and the stationary leg/foot remains straight. Once you are in this position you pull the handles on the cable until your elbows are in line with your ribcage and bending at the elbow. Then return to the start position.

One word of warning is do not overload this exercise and try to lift too heavy weight. You will not be able row as much as you would during a seated cable row because you are in a less stable position during the lateral lunge compared to seated.

To progress this exercise try a single arm cable row or reverse lunge instead of lateral.