Aquaball Bent-over Row One Leg

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The aquaball Bent-over row one leg workout is designed to primarily target the Lats and Lower Back.

During the exercise, the aquaball is held in one hand while the opposite leg is extended backwards for balance.

This workout effectively engages the targeted muscles without putting excessive strain on secondary muscle groups.

Stand with your feet hip-width apart and hold the aquaball in your right hand.
Bend forward at the hips, keeping your back straight and your left leg extended behind you.
Place your left hand on a stable surface for support.
Engage your core and pull the aquaball up towards your chest, squeezing your shoulder blades together.
Lower the aquaball back down to the starting position, keeping your back straight and your arm extended.
Repeat the movement for the desired number of repetitions, then switch sides.

Start by placing the aquaball on the ground in front of you.
Stand with one foot on the aquaball, keeping your knee slightly bent.
With a neutral spine, hinge forward at the hips, keeping your back straight.
Engage your lats and lower back muscles as you pull the aquaball towards your chest.
Focus on squeezing your shoulder blades together at the top of the movement.
Lower the aquaball back down in a controlled manner, maintaining tension in your muscles throughout.