Dumbbell Kneeling Hold to Stand
Expert Advice
Maintain a strong core and straight back as you transition from kneeling to standing. Use your glutes and quads to power the movement.
How-to-do Steps
- Start in a kneeling position with a dumbbell in each hand at your sides.
- Step one foot forward and stand up, pressing through your heel.
- Return to a kneeling position by stepping back with the same foot.
- Alternate the leading leg with each repetition.
- Continue alternating legs for the desired number of repetitions.
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Muscles Worked
Dumbbell Kneeling Hold to Stand primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Glutes20%
Quads20%
Secondary
Abs15%
Calves15%
Triceps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Kneeling Hold to Stand work?
Dumbbell Kneeling Hold to Stand primarily targets the Shoulders, Glutes, Quads. Secondary muscles involved include Abs, Calves, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Kneeling Hold to Stand?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Kneeling Hold to Stand suitable for beginners?
Dumbbell Kneeling Hold to Stand is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
