Standing Dumbbell Arm and Leg Raise
Improves balance, strength, and coordination
BackIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes, deltoids. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand with feet shoulder-width apart, holding dumbbells.
- Step 2: Hinge at hips and bend knees slightly, keeping back straight.
- Step 3: Raise right arm and left leg off ground, keeping straight.
- Step 4: Hold for a moment, then lower back down.
- Step 5: Repeat on the other side with left arm and right leg.
- Step 6: Keep core engaged and avoid swinging.
- Step 7: Use controlled movements throughout.
Equipment
- Dumbbells
Coaching tips
Benefits
Improves balance, strength, and coordination
Common mistakes
Using too much weight or momentum
Make it harder
Increase weight or reps
Make it easier
Use lighter weight or bodyweight
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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