Squat front raise with dumbbells on single leg

STRENGTH

Preparation:

  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.

AS FEATURED IN

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