Squat with lateral raise using dumbbell and single arm


What is it and benefits?

Lateral Raise Integrated Squat 1-Arm 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 the left hand. 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 the left arm.
  • Once you are standing tall return the left arm to your side. This completes one repetition.
  • Perform the desired number of repetitions before switching to the other side.

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 a heavier dumbbell, close the eyes, and/or increase the number of repetitions.


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