Squat front raise with dumbbells on single leg



  1. Maintain tall posture throughout the exercise and keep the belly tight by drawing the belly button towards the spine.
  2. Begin with a thorough dynamic warm up before starting this exercise; this engages the sensory system.


How to Do:

  1. This exercise involves performing a 1 leg squat, and summating the forces into a dumbbell front raise.
  2. Start with light weights (20% of normal front raise weight is recommended) to the side of the body (palms facing in).
  3. Perform 1 leg dumbbell squat (for description - see 'squat - 1 leg dumbbell' in the exercise library).
  4. As you ascend from the 1 leg squat, use that momentum as you perform a Db front raise (for description dumbbell on - see 'front raise' in the exercise library).
  5. Lowering the dumbbells to the side completes one rep.
  6. Perform desired reps.


Other Notes: TRAINERS: ensure that the client does NOT adduct the knee to accommodate the dumbbells.


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