Squat with lateral raise using dumbbells on single leg
What is it and benefits?
Lateral Raise Integrated Squat 1-Leg is an advanced 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.
- Begin with a 3-5 minute warm-up using cardio exercises and active stretching.
- Grasp a lightweight dumbbell in each hand.
- Position both feet hip-width apart.
- Balancing on the left leg, bend the right knee and lift the right foot off the floor until the shin is parallel to the floor (think flamingo).
- 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 1-legged squat.
- As you return to the starting position, perform a lateral raise with both arms.
- Once you are standing tall (still balancing on one leg) return both arms to your sides. This completes one repetition.
- Perform the desired number of repetitions before switching to the other side.
- 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.
To make this exercise more challenging, use heavier dumbbells, close the eyes, and/or increase the number of repetitions.
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