Dumbbell Overhead Kneel to Stand
Build serious strength & stability! Overhead Kneel to Stand targets your core, legs, and shoulders. A challenging full body exercise!
The Dumbbell Overhead Kneel to Stand is a compound exercise that mainly works the core and quads, with help from the glutes & hips. You'll need: dumbbells.
Required Equipment
Dumbbell Overhead Kneel to Stand Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Glutes (gluteus maximus)
Dumbbell Overhead Kneel to Stand Variations and Alternatives
How to do the Dumbbell Overhead Kneel to Stand
Start by selecting a pair of dumbbells with an appropriate weight for your strength level.
Begin in a kneeling position with both knees on the ground, holding the dumbbells in an overhead position with your arms fully extended. Keep your core tight, and maintain a neutral spine.
Step one foot forward and plant it on the ground as you would in a lunge position, while keeping the dumbbells overhead.
Thrust your body upward by pushing off the ground with your front foot and bringing the other leg forward to stand up, maintaining the overhead position of the dumbbells.
Reverse the motion by stepping back with one leg into a lunge position. Lower the back knee to the ground, returning to the initial kneeling position while still holding the dumbbells overhead.
Repeat this movement for the desired number of reps, then switch the leading leg for an equal number of reps to ensure balanced training.
Ensure full control of the movement is maintained throughout, and the weights are kept stable overhead. Adjust the weight of the dumbbells if the form begins to suffer.
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Dumbbell Overhead Kneel to Stand FAQs
What muscles does the Dumbbell Overhead Kneel to Stand work?
The Dumbbell Overhead Kneel to Stand mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Dumbbell Overhead Kneel to Stand?
Dumbbells.
Is the Dumbbell Overhead Kneel to Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Overhead Kneel to Stand go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Overhead Kneel to Stand variations and alternatives?
Similar exercises include the Dumbbell Kneeling Down Up Raise Twist, Dumbbell Kneeling Arnold-Press, Dumbbell Kneeling Hold to Clean-Grip Stand and Dumbbell Overhead Sit-Up.
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