How to do a Dumbbell Kneel to Stand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Kneel to Stand
Instructions for Proper Form
Dumbbell Kneel to Stand is a compound exercise that primarily targets the quads and glutes. By transitioning from a kneeling position to standing with a dumbbell in each hand, you add resistance and emphasize balance. This exercise builds unilateral strength, coordination, and stability, making it an excellent functional movement for overall lower body development.
- Kneel with both knees on the ground shoulder-width apart and grab a pair of dumbbells, one in each hand.
- Bring one leg forward into a half-kneeling position with the foot planted firmly on the ground.
- Push off the foot to stand up tall and bring the other leg forward.
- Reverse the movement back to the starting position.
Alternatives & Variations to Dumbbell Kneel to Stand
1. Dumbbell Squat
94.1 mSCORESWAPPED 148 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Dumbbell Lunge
97.6 mSCORESWAPPED 147 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Air Squats
92.1 mSCORESWAPPED 129 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
4. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 99 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 80 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 77 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
7. Lunge
90.8 mSCORESWAPPED 70 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 70 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Dumbbell Thruster
62.6 mSCORESWAPPED 68 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
10. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 57 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.