The one-legged dumbbell row is a full-body, multi-joint movement that improves overall strength, stability, and balance. This exercise specifically targets the back, quads, glutes, and hamstrings.
Standing tall with your feet shoulder-width apart and knees slightly bent, hold a dumbbell in one hand. Lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip.
Contract your back and row the dumbbell toward your ribcage. Pause, then lower your arm and leg to the starting position.
Pull dumbbell to your ribs until it touches your body.
Do not let your back leg fall, twist, or bend. Keep it high and straight.
Keep your back flat and straight during the exercise to avoid injury.