Name: Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)
Uploaded: 2023-04-23T07:03:38.000Z
Duration: 3 min 52 s

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https://stream.mux.com/p7P022nxyxUipsDF57kqpmHNcog8gZBzk5fyshVQquVM.m3u8

Learn how to properly perform the reverse lunge to row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely integrate lower-body with upper-body pulling mechanics. Improve glute, hamstring, and latissimus dorsi strength while enhancing posterior oblique subsystem integration, core stability, and functional coordination. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop total-body strength, improve movement efficiency, and optimize performance in dynamic, multi-planar activities.

Introduction to Dynamic Reverse Lunge Progression

Recap of Previous Exercises: Squat and Static Lunge

Performing the Dynamic Reverse Lunge to Row

Progressing to Unilateral Exercises

Adding Complexity with Unstable Environments

Final Integration of Movements and Conclusion

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

This is Brent, President of B2C Fitness, doing another integrated exercise video. This video is actually a progression from two previous videos we've done before. We did our posterior oblique subsystem integration video, where we broke down a squat to row, and then we just recently published our video on a static lunge, or split squat to row. In this video, we're going to do our dynamic reverse lunge to balance, to row progression. So we're just setting up our progressions from squat, to static lunge, to dynamic lunge, using our pulling series to integrate that posterior oblique subsystem. I'm going to have my friend Leann come out and help me demonstrate this series of exercises. Now, for a reverse lunge, a dynamic reverse lunge, to balance, to row, it actually works out a little better, and it feels a little better to have the band not chest height, but a little higher than chest height. So Leann's going to grab our bands here. Now, at this point, if you have an individual doing this exercise, they need to be pretty good at their reverse lunge. They need to be pretty good at stepping back to the right distance. Leann's been practicing this, she was practicing our static lunge progression before, so she's good at picking that distance up well. She's going to go ahead and step back, descend as she normally would, and she's going to thrust her hips forward, squeeze her glutes, and pinch her shoulder blades down and back. Good, Leann, let's see that one more time. So she's going to step back, thrust her hips forward, and row. So it's this leg doing all of the work, her right leg, and this leg is only touching when it hits the floor behind her. Now, obviously Leann is very good at this exercise, so we're going to go ahead and progress it. We're going to go from bilateral, to unilateral. Same technique now, we want to make sure that this is the leg that's working, so she's going to step back with her left leg. She's working her left arm, right leg working, stepping back with the left. She's still going to thrust forward, try to squeeze her glutes, draw her shoulder blades down and back. It's actually pretty challenging for Leann, I can see her struggling to keep from letting the band pull her into rotation. Squeeze. Are you feeling your glute on that right side? -Yeah. Good. This weight might be a little tough too. Let's try that one more time. Good. Then, of course, the progression from here is to go to our unstable environment. I can have her get on to an Airex pad. We could go back to bilateral hands if we wanted to progress in stability, but regress here to give her a chance to build back up again. We're going to go ahead and try our unilateral row here again. Reverse the lunge,  thrust your hips forward, balance. Good. Then as a little extra progression, I could go, "okay Leann, now try to make this a little smoother, what I'm gonna have you do, is as you're coming up, you're going to row at the same time". So thrust forward, and pull. She's going to squeeze her cheeks and her blades at the same time. Let's try that one more time. So there you have it, that's your dynamic reverse lunge with row progression. Once again, excellent exercise for your posterior oblique subsystem integration, as well as with the single leg stability, this adds a little bit more of our frontal plane stability, or our lateral sub system integration. I hope you enjoyed the video.

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The posterior oblique subsystem (POS) is comprised of the latissimus dorsi, thoracolumbar fascia (superficial posterior layer), gluteus maximus, and potentially the gluteus medius, lower trapezius, and serratus posterior inferior.


Posterior Oblique Subsystem (POS)

Functional strength training exercises - best progressions for subsystem integration movements, total body endurance, stability, hypertrophy, and strength, and a sample total body routine.

Total Body Exercises and Functional Exercise Progressions

Note, the directions for this progression are similar to "Static Lunge to Row".

With your client or patient facing the band/cable column, ask them to hold the handles of bands/cables, and assume a standing position with arms extended by the resistance.

Ask your client or patient to lean back and counter the pull of the resistance without relying on it to maintain upright.

Have your client or patient take a step back with their contralateral leg; the target leg should be the front-leg.

The length of your client's or patient's stride should allow them to maintain torso and front tibia parallel during the eccentric phase of the exercise, and the femur of the back-leg should be nearly vertical at the low point of the lunge. Attempting a few reps may be needed to determine the ideal stride length.

Your client or patient should then descend as if doing a single-leg squat with the back-leg assisting to maintain balance. They should not rely on the bands/cables for stability.

A common mistake during a lunge is maintaining an upright torso. This reduces contribution from the 

 , and increases the load on the knee and quadricep of the back-leg.

Ask your client or patient to return to the starting position, by "squeezing" the glute complex and thrusting the hip forward of the target leg, while squeezing the elbows and shoulder blades back and down.

Ask your client or patient to step-back with control (and/or at the desired tempo), descending into the bottom position while eccentrically decelerating the band/cable resistance. The arms should be fully extended at the bottom of the lunge.

 Similar to the description under "Squat to Row", this exercise can be performed as just a lunge while holding the bands/cables, and then a lunge followed by regaining stability followed by a row, and then a lunge with a simultaneous row.

 Increasing load, bilateral to unilateral row, and the addition of unstable surfaces are appropriate progressions (depending on the patient/client's goal and the current phase of training).

 The reverse lunge can be initially performed by having the patient/client return the foot of the contralateral/back leg to the starting position; however, the exercise is much more challenging when the patient/client is cued to not allow the contralateral leg to touchdown at the starting position. Instead, "triple flexion" of the contralateral leg, and single leg balance with the target leg become the top of the concentric phase. In this progression, the contralateral leg does not return to the starting position until the end of the set, so the glute complex of the target leg is continually challenged. This variation can be progressed again by incorporating a unilateral row, which will increase the amount of rotational force that must be resisted by the glute complex.

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Single Leg Squat to Bilateral Cable Pull Down

Front Squat to Press

Step Up to Row

Squat to Row (Posterior Oblique Subsystem Integration)

Dynamic Lunge with Chest Press AOS Progressions

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions

Standing Cobra to Balance to Calf Raise

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Single Leg Touchdown with Scaption and PNF Carry Away

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

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