Step by step instructions, muscle activation and variants for the Lying Floor Row Hold with Bent Knees.
A prone bodyweight exercise where you lie face down and hold an isometric rowing position with your elbows pulled back, chest lifted, and knees bent off the floor. It strengthens the mid and lower back, rear deltoids, and glutes simultaneously, making it a useful corrective and warm-up drill.
The Lying Floor Row Hold with Bent Knees is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
