Dumbbell Seated In-Out Military-Press Leg Raise
Challenge your core & shoulders! This seated press with leg raises builds strength and coordination. Advanced fitness level recommended.
The Dumbbell Seated In-Out Military-Press Leg Raise is a compound exercise that mainly works the shoulders and core, with help from the quads. You'll need: exercise bench and dumbbells.
Required Equipment
Dumbbell Seated In-Out Military-Press Leg Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Dumbbell Seated In-Out Military-Press Leg Raise Variations and Alternatives
How to do the Dumbbell Seated In-Out Military-Press Leg Raise
Begin seated on a bench or secured platform with back support, holding a dumbbell in each hand at shoulder level, palms facing forward.
Brace your core and begin by pressing the dumbbells overhead until your arms are fully extended but not locked. This is the "military press" component of the exercise.
As you are performing the overhead press, simultaneously raise your legs straight in front of you to a horizontal position (parallel to the ground). This is the "in" part of the leg raise.
Lower the dumbbells back to the starting position in a controlled manner, and simultaneously spread your legs outward in a "V" shape before bringing them back together. This is the "out" part of the leg raise.
Repeat the military press while alternating between the "in" leg raise and the "out" leg raise for each repetition.
Perform the desired number of repetitions and sets while maintaining proper form and control throughout the exercise.
Please note that this is a compound and complex exercise that combines a shoulder press with a dynamic leg movement, requiring significant strength, stabilization, and coordination. It is recommended for individuals with a strong fitness foundation. If you are new to exercising or have any medical concerns, please consult a professional before attempting this workout.
Dumbbell Seated In-Out Military-Press Leg Raise FAQs
What muscles does the Dumbbell Seated In-Out Military-Press Leg Raise work?
The Dumbbell Seated In-Out Military-Press Leg Raise mainly works the shoulders and core, with help from the quads. The main muscles are the anterior deltoid and rectus abdominis.
What equipment do you need for the Dumbbell Seated In-Out Military-Press Leg Raise?
Exercise bench and dumbbells.
Is the Dumbbell Seated In-Out Military-Press Leg Raise 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 Seated In-Out Military-Press Leg Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated In-Out Military-Press Leg Raise variations and alternatives?
Similar exercises include the Dumbbell Seated W Press, Dumbbell Legs-Up Russian-Twist Military-Press, Dumbbell Overhead Legs-Up Sit-Up and Dumbbell Seated Military-Press with In-Out Leg Raise.
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