Exercise
TRANSVERSE LUNGE TO SINGLE ARM ROW
Form cues
About
A multiplanar exercise combining a transverse (rotational) lunge with a single-arm cable or band row, training hip mobility, rotational strength, and back pulling in one movement.
Instructions
Step-by-step technique
Establish your starting position
Anchor the cable at the highest setting and stand facing the attachment point while balancing on your left leg. Hold the handle with your right hand, keeping your right knee elevated and your core braced to maintain a stable, upright posture throughout the movement.
tight core, neutral spineStep into transverse lunge
Step your right foot back and across your body at a forty-five-degree angle to enter the transverse lunge. Ensure your front knee tracks over your toes and your torso remains vertical as you descend into the lunge while keeping your arm fully extended toward the anchor.
track your kneeExecute the single arm row
Once you reach the base of your lunge, initiate the pull by driving your right elbow back toward your hip. Focus on retracting your shoulder blade toward the center of your spine and squeezing your lat muscle firmly at the peak of the row.
squeeze your backReturn to initial balance
Drive forcefully through your right heel to push your body back to the starting position. Maintain your balance on the left leg as you return to the initial single-leg stance, ensuring your right knee returns to the elevated position without touching the floor.
drive through heelControl the eccentric phase
Slowly extend your arm forward while maintaining tension in your shoulder girdle to reset for the next repetition. Keep your movements fluid and deliberate, ensuring you complete all designated repetitions on one side before switching to the opposite leg and arm.
controlled movementCommon mistakes
What goes wrong — and why
Stepping without rotation
A straight-back lunge misses the transverse (rotational) plane loading.
Step across the body at 45–90 degrees and rotate the hip into the lunge direction.
Rowing before completing the lunge
Pulling the cable before hip extension reduces the movement quality.
Complete the lunge descent and find a stable base before performing the row.
Losing balance during the row
Instability during the pull indicates insufficient hip and core control.
Build single-leg strength separately before combining the movements.
Variations · Progressions · Regressions
Adaptations for every level
Reverse Lunge + Seated Row (separate)
Master each movement independently before combining them.
Curtsy Lunge to Row
Use a crossover lunge step to change the hip loading angle.
Transverse Lunge to Single-Arm Row with Rotation
Add a trunk rotation at the top of the row for full rotational power training.