Squat with lateral raise using dumbbells on single leg

STRENGTH

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.



Getting Started:

  • 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 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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