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Single-Leg Squat to Row
Body Part: Quadriceps, Groin, Glutes, Hamstrings, Biceps, Mid Back, Posterior Shoulder
Equipment: Cable Machine
Step 1: Adjust the cable to approximately belly bottom height. Stand on one foot with hand on hip, toe pointed straight forward and neutral spine. Brace your core. With your opposite hand, grasp the cable handle.
Step 2: Squat down on one leg as deep as possible driving the hips back and maintaining form. Make sure the knee and toes are in alignment. At the same time, reach your hand forward to full extension.
Step 3: Reverse the movement and return to starting position. Row the cable in as you stand bringing the arm into and slightly past the side.
Step 4: Repeat. Maintain balance throughout. Ensure weight is balanced, shoulder does not round, back doesn't round or excessively arch, and torso and hips do not rotate.