Squat/Curl Combo with Knee Lift
This exercise is a double whammy — it works your full body: upper and lower.
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Step-by-step instructions
- 1
Start by holding one dumbbell in your right hand, elbow bent, palm facing your right shoulder.
- 2
Stand tall with your feet about shoulder-width apart with your toes pointing forward.
- 3
Squat back/down, concentrating on placing most of your weight through the heels of your feet.
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As you bend your knees to squat back, slowly lower your right hand holding the dumbbell so that your arm is fully extended between your legs.
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As you stand back up from the squat position, bend your right elbow and bring the dumbbell back so that your palm is facing your right shoulder.
- 6
Next lift the dumbbell above your head while twisting it so that your right palm is facing forward. As you lift the dumbbell above your head, slowly redistribute all of your body weight onto your right leg, lifting your left leg in the process.
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Slowly lower the dumbbell so that your palm is facing your shoulder, at the same time lower your left leg, redistributing your body weight to both legs.
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This brings you to the starting position. Repeat for 10–15 repetitions, switch sides and repeat.
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Rest and repeat.
Notes
Muscles worked
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