How to do a Dumbbell Overhead Kneel to Stand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Overhead Kneel to Stand
Instructions for Proper Form
This exercise is a combination of a kneeling movement and an overhead press. It’s a compound exercise that primarily targets the quads, shoulders, and triceps. By starting from a kneeling position and moving to a stand with the weight overhead, you add instability and require greater core stabilization. This can increase functional strength and balance.
- Kneel with both knees on the ground shoulder-width apart and grab a pair of dumbbells, one in each hand.
- Press the set of dumbbells overhead and brace your core through the exercise.
- 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.
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Alternatives & Variations to Dumbbell Overhead Kneel to Stand
1. Dumbbell Squat
94.1 mSCORESWAPPED 105 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 Goblet Squat
87.9 mSCORESWAPPED 77 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.
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 77 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 59 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 Lunge
97.6 mSCORESWAPPED 59 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.
6. Air Squats
92.1 mSCORESWAPPED 58 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.
7. Dumbbell Thruster
62.6 mSCORESWAPPED 37 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.
8. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 35 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.
9. Dumbbell Curtsy Lunge
38.3 mSCORESWAPPED 33 TIMESTargets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.
10. Jump Squat
60.9 mSCORESWAPPED 31 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads