Dumbbell Kneel to Stand
A functional lower body exercise transitioning from kneeling to standing while holding dumbbells, targeting quads and glutes to build unilateral strength, balance, and core stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on the floor with both knees under hips, holding a dumbbell in each hand at your sides. Keep your torso upright and core engaged.
- Bring one foot forward to plant flat on the ground, knee over ankle.
- Drive through the front foot to stand tall, bringing the back knee up.
- Step the back foot forward to meet the front foot in standing position.
- Step back with one leg, lowering the knee to the ground.
- Lower the other knee to return to full kneel.
- Alternate lead leg if performing reps per side.
Coaching Tips
Form Cues
- Core tight
- Drive through heel
- Torso upright
- Knees track toes
- Gaze forward
Breathing
Inhale as you lower to kneel; exhale as you drive up to stand and brace your core throughout.
Tempo
2-1-2
Range of Motion
From full double-kneel with hips over knees to full standing with feet hip-width apart; front knee tracks over toes without passing them.
Safety
Safety Notes
- Use knee pads if needed
- Avoid if acute knee pain
- Start light to master form
- Keep weights controlled
- Stop if balance lost
Spotting
No spotter needed; perform in open space or use wall for balance support if beginner.
Common Mistakes
- Rounding back
- Knee caving inward
- Using momentum
- Leaning forward
- Not engaging core
When to Avoid
- Knee injuries
- Lower back pain
- Balance issues
Flexibility Needed
- Adequate knee flexion
- Hip mobility for lunge stance
Build Up First
- Basic lunge form
- Kneeling comfort
- Core stability
Also known as
Kneeling Dumbbell Stand, Dumbbell Get-Up Kneel
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