Description
A compound exercise that targets the shoulders, abs and hip flexors. The user sits on the floor, holding dumbbells at shoulder level, and raises them while simultaneously performing in and out leg raises.
How to Do Dumbbell Seated Military Press In Out Leg Raise on Floor
- 1Setup
Sit on the floor with your knees bent, feet flat, and lean back slightly to engage your core. Hold a dumbbell in each hand at shoulder height, palms facing forward, elbows pointing down.
- 2Setup
Lift your feet off the floor, extending your legs forward with a slight bend in your knees, maintaining a strong, stable core and a neutral spine.
- 3
As you exhale, simultaneously press the dumbbells overhead until your arms are fully extended and pull your knees towards your chest, bringing them wide 'out' then 'in' together.
- 4
Inhale as you slowly lower the dumbbells back to shoulder height and extend your legs back out to the starting position, maintaining continuous tension in your core.
- 5
Ensure your back remains stable and your core engaged throughout the entire movement, preventing any excessive arching in your lower back.
Tips
- Focus on controlled breathing: Exhale forcefully during the press and leg tuck, and inhale slowly during the return to maintain core stability and power.
- Maintain a neutral spine: Prevent your lower back from arching excessively by actively bracing your core and keeping your pelvis slightly tucked throughout the movement.
- Coordinate movements: Aim for a fluid, simultaneous motion between the overhead press and the leg raise to maximize efficiency and challenge your core and shoulders evenly.
- Start with lighter weights: This exercise requires significant core stability and coordination, so master the form with lighter dumbbells before attempting to increase the load.
Common Mistakes
- ×Rushing the movement: Performing the exercise too quickly compromises form and reduces muscle activation; slow down and focus on control through the full range of motion for both the press and leg raise.
- ×Arching the lower back: Losing core engagement can cause your lower back to arch, leading to potential injury; actively brace your abdominal muscles and keep your pelvis slightly tucked to maintain a stable spine.
- ×Using momentum for the press: Swinging the dumbbells up instead of pressing them with controlled strength reduces shoulder work; ensure the press is driven by your deltoids and triceps with minimal body sway.
Variations
Dumbbell Seated Military Hold Alternate Leg Raise on Floor
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