The One Leg Body Row is similar to Body Row and strengthens the back muscles adding additional effort to quads.
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward, a little more than shoulder-width distance.
- Move your feet forward under the bar, and straighten legs and core.
- Raise one feet from the ground.
- Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
- Bend your arms, bringing the chest close to the bar, while keeping only one feet on the floor.
- 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
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