Dumbbell Kneeling Hold to Stand Clean grip

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Begin in a kneeling position on both knees with a dumbbell in each hand, held with a neutral grip (palms facing each other) at shoulder height.
2. Engage your thighs and bring one foot forward, planting it flat on the floor to form a 90-degree angle with your knee. Press through the planted foot to stand up, bringing your other foot forward to meet it, standing upright.
3. Lower back into the kneeling position by stepping one foot back and lowering the knee to the floor, followed by the other knee, returning to the starting position.
4. Repeat the movement for the desired number of repetitions, alternating the leading leg if preferred.

Form tips

• Ensure your front knee is aligned with your ankle to avoid undue stress on the joint.
• Move smoothly and controlled, focusing on engaging your glutes and quadriceps during the transition.
• Use a weight that allows for proper form and control throughout the exercise.