Suspension Single Leg Standing Bent Knee Low Row

Instructions for proper form

Begin by adjusting the suspension trainer to knee height. Stand on one leg with the other leg bent at the knee, holding the handles of the suspension trainer in each hand. Lean back slightly while keeping your core engaged and your back straight. Pull your elbows down towards your torso while squeezing your shoulder blades together, then slowly return to the starting position. Ensure that your knee stays aligned with your ankle and that your standing leg remains stable throughout the movement.

Common mistakes to avoid

Avoid rounding your back or leaning too far back. Do not let your standing knee cave inwards or extend too far forward beyond your toes. Ensure you are pulling with your back muscles rather than relying too much on your arms.

Benefits

Specific benefits of the exercise

This exercise effectively strengthens the back, specifically targeting the latissimus dorsi, while also improving balance and stability through the core and standing leg.

Expected results and timeframe

With consistent practice, you can expect improved back strength and muscle definition, enhanced stability, and better athletic performance in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for individuals looking to improve their back strength, enhance balance, and engage in functional fitness. It is especially beneficial for athletes and fitness enthusiasts who want to develop unilateral strength.

Scientific studies supporting its effectiveness

Research indicates that suspension training effectively activates stabilizer muscles while engaging larger muscle groups (Schoenfeld, BJ. ‘Resistance Training and Muscle Hypertrophy’, 2016), supporting its effectiveness for strength training and functional stability.

Variations

Beginner modifications

For beginners, perform the same exercise with both feet on the ground to build strength before progressing to a single-leg position. Alternatively, use lighter resistance or increase the angle of the body to make the movement less challenging.

Advanced progressions

For advanced practitioners, try increasing the range of motion by leaning back further or slowing down the tempo of the row. You could also incorporate different grips (e.g., palm facing away) or perform the exercise on an unstable surface like a BOSU ball.

Integrations

Complementary exercises

Complement this exercise with other back strengthening movements such as bent-over rows, lat pull-downs, or deadlifts. Core stabilization exercises like planks or Russian twists can enhance overall performance.

Super set recommendations

Super-set this exercise with push-ups or chest presses to create a balanced upper body workout. This combination promotes muscular endurance and efficient time management during workouts.

Sample workout routines

A sample routine could include: 1. Suspension Single Leg Standing Bent Knee Low Row (3 sets of 10 reps each leg), 2. Push-Ups (3 sets of 12-15 reps), 3. Plank (3 sets of 30 seconds).

Exercise combinations

Combine this exercise with other compound movements such as squats or lunges to create a full-body workout. The combination enhances overall muscle engagement and calorie burn.

Best time to do this exercise in your workout

This exercise is best performed in the middle portion of your workout after a proper warm-up and prior to isolating exercises, as it requires sufficient energy and stability to execute correctly.