Balance, hinge, and row, your whole backside in one rep.
Keep your hips square and back flat. Nail the balance first, then add the row.
The single-leg hinge loads the standing hamstring in its lengthened position while the hip fights to stay square, then the row at the bottom fires the mid-back while the whole posterior chain holds the hinge isometrically. Anchoring the band under the standing foot means both the hinge and the row pull against the same point, so nothing about the rep is passive. It is balance, hamstring strength, and back work compressed into one movement per side.
No, use a kickstand, rest the back toes lightly on the floor behind you while you learn the hinge and row. Progress to the full single-leg version once the pattern is stable.
Rowing in the hinge forces your hamstrings and trunk to hold the position under extra load, which is the whole value. Standing up to row would just be two easier exercises glued together.
Both, in sequence. The hinge down should stretch and load the standing hamstring, the row should squeeze the mid-back, if either is missing, slow down and check your hips are square and your back flat.
