The common front lunge exercise can be made more dynamic and functional to help strengthen not only your lower body muscles but your upper body muscles as well. This new exercise called the front lunge row is a front lunge combined with an upper body row.
This exercise targets your lower body muscles such as your glutes, hamstrings, quads, and calves and also works your upper body muscles such as your rhomboids, traps, biceps, and forearms. By reaching across your body to the outside of your knee with one dumbbell as instructed below, your glutes will fire more than in your typical front lunge exercise.
1) Stand straight up holding a dumbbell in your right hand. (Please see Figure 1)
Figure 1
2) Step forward and lunge with your left leg while reaching to the outside of your left knee with the dumbbell. (Please see Figures 2 and 3)
3) Step back and return to your starting position and pull your arm back in a row motion with the dumbbell. (Please see Figure 4)
4) Perform 10 reps. Switch the dumbbell to your left hand and perform another 10 reps with your right leg. You may begin with 2 sets and progress to 3×10 reps.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 2
Figure 4
Figure 3
