Bodyweight Renegade Row
Build core stability and upper body strength with this intense plank variation. Master the art of the row while challenging your balance—no equipment needed.
Instructions
Setup
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes to maintain a stable spinal position.
Movement
While keeping your hips completely level and stable, lift one hand off the floor and drive that elbow toward the ceiling, mimicking a rowing motion.
Squeeze your back muscles at the top of the movement.
Return your hand to the floor under your shoulder with control.
Repeat the motion on the opposite side.
Tips for Success
Minimize Hip Rotation: The goal is to keep your torso perfectly still as if you were balancing a glass of water on your lower back. If your hips are rocking, widen your feet for a broader base of support.
Control the Tempo: Perform the movement with intent rather than speed to maximize muscle recruitment in your core and back.