Runners lunge with cable row

Purpose:
This exercise focuses on increasing the range of motion through the hips, back, and shoulders.
Starting Position:
Start in a kneeling position with the cable at hip level. Hold the handle with the opposite hand of your forward leg. Your forward leg should be bent at a 90-degree angle, and your back leg should be resting on the knee.
Movement:
Inhale as you press your hips back and bend at the waist until your chest is parallel to the ground with your arm fully extended. Feel the stretch in your shoulders and back. Your front leg should lengthen, stretching the hamstrings.
Exhale as you press your hips forward until your shoulders are stacked back on top of your hips, driving your elbow back and behind your hips. Your back leg should mostly extend, feeling the hip flexors stretch. Your back and arms should contract as you row the cable.
Breathing:
Maintain smooth, steady breathing throughout the exercise. Inhale as you press your hips back and extend your arm. Exhale as you press your hips forward and row the cable. Controlled breathing is crucial for maintaining focus and stability during the exercise.
Tips:
Keep your core engaged throughout the movement to maintain stability and protect your lower back.
Ensure your movements are controlled and deliberate, especially during the transition from extension to contraction.
Focus on feeling the stretch and contraction in your muscles, enhancing the range of motion.