Dumbbell Kneeling Hold To Stand

Muscles worked

Setup

1. Start in a tall kneeling position on a mat with your hips fully extended.
2. Hold a dumbbell with both hands at chest height (goblet position) or pressed directly overhead with arms locked out.
3. Engage your core and set your gaze straight ahead to maintain a neutral spine.
4. Ensure your toes are tucked under for better stability and drive.

How to do it

1. Step your right foot forward, placing it flat on the floor so the knee is at a 90-degree angle.
2. Drive through the right heel to stand up completely, bringing your left foot forward to meet the right.
3. Step back with the right leg into a reverse lunge, gently lowering the right knee to the floor.
4. Bring the left knee back to the floor to return to the tall kneeling position, exhaling on the ascent and inhaling as you lower.

Form checklist

• Keep your torso upright and avoid leaning forward as you transition to standing.
• Ensure the front knee tracks over the middle of the foot, preventing it from caving inward.
• Maintain a tight core to prevent the lower back from arching, especially if holding the weight overhead.
• Control the descent to the floor to avoid impacting the knee cap.

Pro tips

• Focus on 'pushing the floor away' with your lead leg to maximize glute and quad recruitment.
• If holding the weight overhead, actively shrug your shoulders toward your ears to create a stable 'shelf' for the weight.
• Maintain a slow, controlled tempo on the way down to increase time under tension for the hamstrings.

Make it harder

• Hold the dumbbell in one hand overhead to create an asymmetrical load that forces the obliques to work harder.
• Increase the weight or perform the movement with a dumbbell in each hand at shoulder height (front rack position).

Frequently asked

What muscles does the dumbbell kneeling hold to stand work?

The dumbbell kneeling hold to stand primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the dumbbell kneeling hold to stand?

The dumbbell kneeling hold to stand uses dumbbell.

Is the dumbbell kneeling hold to stand good for beginners?

The dumbbell kneeling hold to stand is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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