How to Do
How to Do Shoulder Press and Dumbbell Lateral Step Up on Single Leg
The weight training on single leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the weight training on a single leg.
Beginning
Beginning Shoulder Press and Dumbbell Lateral Step Up
1. Stand with your feet shoulder-width apart and pointed straight ahead on one side of a box.
2. Holding a pair of dumbbells at your sides, one in each hand, is a good idea. Stand straight on both feet on top of the box and step onto the box with one leg, pushing through your heel and standing on both feet on top of the box.
3. With both arms fully extended, press the dumbbells overhead. Step off the box and return to the beginning position by returning the dumbbells to your chest.
Movement
Shoulder Press and Dumbbell Lateral Step Up Movement
1. Start by standing to the side of a step with dumbbells in your hands, up in front of your chest, and palms facing you.
2. Make a side step and bring both legs onto the step.
3. From here, simultaneously lift one leg so that it is at a 90 degree angle, and twist and press the dumbbells so your arms are straight over your head.
4. The finished movement should have your palms facing away from you with your arms straight above you to the sides of your head.
5. Untwist your arms and bring them back to your upper body. Lower your leg, and step off the step. You are now in the starting position.
6. Repeat the entire process except that you will now be lifting the opposite leg.
Benefits
Shoulder Press and Dumbbell Lateral Step Up Benefits
The lateral step-up improves hip stability and stresses knee extension in the most mechanically difficult range, providing unilateral leg strength for better balance and reducing weaknesses that limit bilateral leg strength.
Exercise Aliases
Single Leg Step Up, Shoulder Overhead Press, Dumbbell Shoulder Press Exercise.
