Reverse Lunge Sled Row Video Guide

Exercise Profile

  • Conditioning
  • Sled
  • Compound
  • Pull (Bilateral)
  • Beginner
  • Abs, Adductors, Calves, Glutes, Hamstrings, Lats, Quads, Shoulders
Upper Back Exercises Diagram Target Muscle Group

Reverse Lunge Sled Row Overview

The reverse lunge sled row is a variation of the sled drag and a total body exercise. The reverse lunge sled row is a combination exercise which combines a reverse lunge with a sled row.

The reverse lunge portion of the exercise will target the muscles of the lower body, while the sled row portion of the exercise will strengthen the muscles of the back.

Sled drag variations can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.

Reverse Lunge Sled Row Instructions

  1. Load the desired weight onto the sled and attach a set of handles with a nylon strap.
  2. Setup in an athletic position with your torso vertical and arms extended while holding the handles.
  3. Lunge backward until the back knee almost touches the ground.
  4. While maintaining the lunge position, row the handles toward from your torso by flexing the arms.
  5. Repeat steps #3-4 until you reach the desired number of repetitions, distance, or time.

Reverse Lunge Sled Row Tips

  1. Keep some tension through your midsection as this will prevent you from overextending as you pull.
  2. Watch the knee position. As you get tired it may want to drift inward, fight this and ensure it tracks over the foot.
  3. If you don’t have access to a sled, you can push a car or even a plate across astroturf.
  4. Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.