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on one knee lunge waterbottle lat stretch row

Improves mobility for back, quads

Mobility & StretchingBeginnerMobilityStretch

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupMobility & Stretching
DifficultyBeginner
TypeMobility · Stretch
Sets & reps2 sets × 20-40 seconds
Estimated calories burned~15 kcal

How to do it

  1. Step 1: Setup for on one knee lunge waterbottle lat stretch row.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Improves mobility for back, quads

Common mistakes

Forcing range or holding breath

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Slow deep breathing

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.