Lateral Alternating Lunge with Row using Tubing

Lateral Alternating Lunge with Row using Tubing

Difficulty level: Intermediate | Muscle Group(s): Abdominals, Abductor, Abductors, Adductors, Arms, Back, Back and Neck, Core, Deltoids, Glutes, Latissimus Dorsi, Legs, Quadriceps, Rhomboids, Shoulders, Total Body, Triceps | Modality: Coordination, Strength


  • This develops power and increased movement ability in the kinetic chain, great for most athletes.


  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Keep the knees slightly bent and the gaze towards the horizon.


  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Perform alternating lateral lunges with alternating high rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.