One Leg Body Row. How-to, proper form and tips

One Leg Body Row icon

The One Leg Body Row is similar to Body Row and strengthens the back muscles adding additional effort to quads.

Video demonstration

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward, a little more than shoulder-width distance.
  2. Move your feet forward under the bar, and straighten legs and core.
  3. Raise one feet from the ground.
  4. Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
  5. Bend your arms, bringing the chest close to the bar, while keeping only one feet on the floor.
  6. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

  • The more horizontal, the hardest is the move.
  • Choose a higher bar for an easier variation.
  • Put your feet closer to the bar for an easier variation.
  • Do a couple of repetitions with the same leg in the air, before switching legs.


  • Works all muscles needed for the pull up and adds effort to the quads.
  • Strengthen back muscles.
  • Very easy to adjust to your fitness level, by adjusting feet position.

Counting & gamification:

  • Adjust the feet position to have 10 reps of maximum effort yet proper form.
  • Aim for 3 series x10 in a session.

Muscles worked and body parts involved:

Muscles: Full body

Primary muscles: Shoulder, Triceps, Upper Back, Quads

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • One Leg Body Row
  • One Leg Inverted Row
  • One Leg Bodyweight Row
  • One Leg Horizontal Pull Up
  • Single Leg Body Row
  • One Leg Body Row Parallel Bar
  • One Leg Australian Pull Up
  • Single Leg Australian Pull Up

Muscle: Full body

Collection: Body Row variantions

Category: Bodyweight