Video- Assisted 1 arm/1 leg row

Kate Upton demonstrates an assisted 1 arm/1 leg row with great technique.

While rows are ostensibly an upper body exercise, this is more of full body exercise that also works the glutes, hamstrings, hip stabilizers, and core, giving you a great bang for your buck.

I've found that for most clients, true 1 arm/1 leg rows become too much of a balance exercise to get much of a training effect, but using the foam roller for assistance helps just enough with balance that you can use substantial weights without worrying about tipping over. In fact, after getting the hang of the movement, most of my female clients can use almost the same weight on this exercise that they use for traditional dumbbell rows on the bench, so it's by no means a foo-foo exercise.

When you progress to more challenging weights, you'll feel the glutes working like crazy, and as a nice bonus, I've noticed that as a byproduct, clients tend to improve their single leg RDL form, allowing them to progress to bigger weights there as well. There's a tendency to want to open up the hips to the side of the working arm and flare the toes out to the side (I call this the “peeing dog”), but to get maximum benefit for the hips and core, the key is to keep your body as still as possible with your hips and torso square.




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