Elastics Reverse Lunge And Row Same Side

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The elastic reverse lunge and row same side workout is a targeted exercise that primarily engages the quads and lats.

By using the elastics, resistance is added to the reverse lunge, intensifying the workout for the quadriceps.

The row movement with the elastics further activates the lats, providing a comprehensive upper body workout.

While other muscles may be involved, the focus remains on the quads and lats throughout the workout.

Stand with your feet hip-width apart, holding an elastic band in both hands, with your palms facing each other.
Step your right foot back into a lunge position, bending both knees to a 90-degree angle.
As you lunge, simultaneously extend your arms straight out in front of you, keeping them at shoulder height.
Pause briefly in this position, engaging your core and squeezing your shoulder blades together.
Return to the starting position by pushing through your front heel and bringing your right foot back to meet your left foot.
Repeat the same movement on the other side, stepping your left foot back into a lunge while extending your arms forward.
Continue alternating sides, performing the reverse lunge and row with the same side arm movement for the desired number of repetitions.

Focus on maintaining proper form throughout the exercise. Start by standing with your feet hip-width apart and holding the elastic band securely in both hands, palms facing inwards towards your body.
Take a step back with your right foot, lowering your body into a lunge position. As you do this, make sure to keep your front knee directly above your ankle, and your back knee hovering just above the ground.
As you lower into the lunge, simultaneously perform a row by pulling the elastic band towards your body, keeping your elbows close to your sides and squeezing your shoulder blades together. This engages your lats and upper back muscles.
Engage your quads by pushing through your front heel to return to the starting position, while simultaneously extending your arms forward and releasing the tension in the elastic band.
Repeat the exercise for the desired number of repetitions on one side, then switch to the other side. Remember to breathe throughout the movement, inhaling as you lower into the lunge and row, and exhaling as you push through your front heel and extend your arms forward.