Dumbbell Kneel to Stand
The Dumbbell Kneel to Stand is a functional lower-body exercise that builds unilateral leg strength and core stability by transitioning from a kneeling position to a standing upright posture. This movement targets the quadriceps and glutes while significantly improving balance and coordination.
Because this exercise demands high coordination and places stress on the knee joints, the AI analyzes your recovery status and sleep quality to ensure your central nervous system is ready for the complexity of the movement. If you report knee pain or high fatigue, the app can instantly recommend lower-impact regressions like static lunges to protect your joints. Additionally, by tracking RPE and rep speed, the AI can detect when fatigue is causing form breakdown, suggesting weight reductions in real-time to maintain safety.
Form Cues
- Start in a tall kneeling position with core braced
- Step one foot forward to a half-kneeling position
- Drive through the front heel to stand all the way up
- Lower back down to the starting position with control
- Alternate the lead leg with each repetition
- Don't slam your knees into the floor on the descent
- Don't round your back or hunch your shoulders
- Don't use momentum or swing your body to stand
- Don't let your front knee collapse inward
- Don't push excessively off the back toes
Common Mistakes
- Crashing knees onto the floor
- Rounding the upper back
- Using momentum to generate force
- Inconsistent foot placement
- Rushing the transition
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes, requiring them to generate significant force to lift the body from a dead stop. It also heavily engages the core and spinal erectors to maintain an upright torso while managing a shifting center of gravity, with the hamstrings assisting in hip extension.
Primary
Secondary
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