Dumbbell Kneeling Hold to Stand
Description
The dumbbell kneeling hold to stand is a get-up style move where the lifter starts in a tall kneeling position holding dumbbells and stands all the way up. The transition trains single-leg drive, balance, and core stability through a long range.
Muscle Group
Equipment Required
Dumbbell Kneeling Hold to Stand Instructions
- Start in a tall kneeling position with both knees on the floor.
- Hold a dumbbell in each hand at your sides.
- Brace your core and keep your chest up.
- Step one foot forward into a half kneeling position.
- Drive through the front foot to stand all the way up.
- Lock out the hips at the top with feet at hip-width.
- Step back down to half kneeling, then back to tall kneeling.
- Alternate the lead leg each rep.
Dumbbell Kneeling Hold to Stand Form & Visual
Dumbbell Kneeling Hold to Stand Benefits
- Trains single-leg drive
- Builds core stability
- Useful functional move
- Combo strength move
- Improves balance
- Strong unilateral builder
Dumbbell Kneeling Hold to Stand Muscles Worked
- Quadriceps
- Gluteus maximus
- Core
- Hamstrings
Dumbbell Kneeling Hold to Stand Variations & Alternatives
- Turkish Get Up
- Lunge to Stand
- Step Up
- Bulgarian Split Squat
