How to Do
How to Do Squat Lateral Raise Using Dumbbells on Single Leg
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 before attempting this exercise.
Be certain to perform this exercise as long as good form and balance are 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.
Beginning
Beginning Squat Lateral Raise
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.
Suck in the tummy, drawing the navel towards the spine. Keep the chest high.
Movement
Squat Lateral Raise Movement
1. Keeping the eyes focused straight ahead, lower into a 1-legged squat.
2. As you return to the starting position, perform a lateral raise with both arms.
3. Once you are standing tall, still balancing on one leg return both arms to your sides. This completes one repetition.
4. Perform the desired number of repetitions before switching to the other side.
Benefits
Squat Lateral Raise Benefits
Lateral Raise Integrated Squat 1-Leg is an advanced exercise that increases strength, stability, and power in the entire body.
