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Quadriceps · Intermediate

Dumbbell Suitcase Kneeling-to-Stand

Loaded kneeling-to-stand transition with two dumbbells held at the sides, training unilateral leg drive, balance, and trunk control.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCoreForearms

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Begin in tall kneeling with one dumbbell in each hand at your sides, trunk upright, and enough clear space to stand.
  2. 02Step one foot forward into a stable half-kneeling position without swinging the dumbbells.
  3. 03Drive through the front foot to rise to standing while keeping the pelvis and trunk level.
  4. 04Reverse under control by stepping the same leg back to half kneeling and then returning to both knees.
  5. 05Alternate the lead leg or complete the programmed repetitions before switching.

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