Squat with lateral raise using dumbbells


What is it and benefits?

Lateral Raise Integrated Squat is an intermediate exercise that increases strength, stability, and power in the entire body.

Who should perform it?

  • This exercise may be performed by healthy exercisers with excellent CORE stability, flexibility, and strength throughout the body.
  • Any muscle tightness or weakness must be addressed prior to attempting this exercise.

Getting Started:

  • Perform a 3-5 minute warm-up using cardio exercises and active stretching.
  • Grasp a lightweight dumbbell in both hands.
  • Position both feet hip-width apart.
  • Suck in the tummy drawing the navel towards the spine. Keep the chest high.

How to Do the Exercise:

  • Keeping the eyes focused straight ahead, lower into a squat.
  • As you return to the starting position, perform a lateral raise with both arms.
  • Once you are standing tall lower both arms to your sides. This completes one repetition.
  • Perform the desired number of repetitions making sure that both feet remain firmly planted on the floor with toes pointing straight ahead.

Be Safe!

Be certain to perform this exercise as long as good form and balance may be maintained throughout.
Discontinue this exercise if the knees cannot maintain good alignment.

Challenge Yourself:

To make this exercise more challenging, use heavier dumbbells, close the eyes, and/or increase the number of repetitions.


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