Suspension Single Leg Standing Bent Knee Mid Row

Instructions for proper form

1. Adjust the suspension trainer to an appropriate length for your height. 2. Stand on one leg with the opposite knee bent at about 90 degrees, allowing your opposite foot to hover slightly above the ground. 3. Grab the handles of the suspension trainer with both hands, keeping your arms fully extended in front of you. 4. Engage your core, maintaining a straight back, and lean slightly back while keeping your body in a straight line from head to toe. 5. Pull the handles towards your torso, bending your elbows and squeezing your shoulder blades together while keeping your body stable on the standing leg. 6. Return to the starting position by extending your arms back out. 7. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

1. Allowing the standing leg to hyperextend or lose balance. 2. Rounding the back instead of keeping a straight posture. 3. Failing to engage the core, which can lead to instability. 4. Using momentum instead of controlled motion while pulling.

Benefits

Specific benefits of the exercise

1. Enhances core stability and balance while strengthening the back muscles. 2. Improves grip strength due to the use of suspension straps. 3. Targets the latissimus dorsi effectively, contributing to better posture.

Expected results and timeframe

With consistent practice, individuals can expect improved upper body strength and core stability within 4-6 weeks. Enhanced balance and coordination may be noticeable in the same timeframe..

Who this exercise is best for

This exercise is well-suited for individuals looking to improve their upper body strength, core stability, and balance, particularly athletes, fitness enthusiasts, and those recovering from lower body injuries who can handle intermediate-level exercises.

Scientific studies supporting its effectiveness

Studies have shown that suspension training can enhance muscular strength, functional performance, and core stability. One study found that participants experienced improved upper body strength and overall balance after a suspension-based training regimen.

Variations

Beginner modifications

1. Perform the exercise with both legs on the ground for added stability. 2. Adjust the suspension trainer to a higher anchor point to reduce difficulty. 3. Use lighter resistance or less bodyweight by placing your feet closer to the anchor point.

Advanced progressions

1. Use a lower anchor point to increase resistance. 2. Add a single-leg deadlift into the row for a more dynamic movement. 3. Incorporate a rotation at the top of the row for more core engagement.

Integrations

Complementary exercises

1. Push-Ups for balancing upper body pushing strength. 2. Squats for lower body strength. 3. Planks for core stability.

Super set recommendations

Pair with a Push-Up or a Dumbbell Shoulder Press to balance upper body training.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretches. 2. 3 sets of 10-15 repetitions of Suspension Single Leg Standing Bent Knee Mid Row. 3. Superset with Push-Ups (3 sets of 10-12). 4. Finish with Planks (30-60 seconds).

Exercise combinations

Combine with a Single Leg Deadlift for a full-body stability and strength challenge. Additionally, consider pairing with Lunges or Step-Ups for lower body strengthening.

Best time to do this exercise in your workout

This exercise works best as part of a strength training routine, either early in the workout when core and stability are at their peak or in the latter part to challenge endurance and stability.