How do I perform a Single Leg Squat to Row with 1-Arm?

Wendy Batts
When performing a single-leg squat to row with 1 arm, first select the amount of weight you want to use on the cable. Next, stand on one leg, making sure that your foot is pointed forward and your abs are drawn-in. Keep the other foot that is off the ground close -- but not touching -- the other leg you are standing on. Hold the cable in the opposite hand than the stance leg. Slowly bend the stance leg like you are going to sit in a chair. Be sure your hips go back and your kneecap stays in line with your 2-3 toes during your squat. Pause at the bottom and then return to the starting position. Fully squeeze your glutes at top and then row your arm back by bringing your thumb toward your armpit and squeezing your shoulder blades together. Avoid shrugging your shoulders or jutting your head forward. Return to the start position and repeat for the desired number of repetitions.

Face a cable machine and balance on one leg with the opposite leg lifted and placed directly beside the balance leg. Hold cables with your arms extended in front of your chest. Contract your glutes and perform a three-quarter squat. Simultaneously stand up from your squat and row with one arm contracting your shoulder blade and pulling your thumb to your armpit. You should complete our row by the time your leg is fully extended.

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Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.