The Weighted Kneeling Step With Swing is a dynamic exercise that targets the lower body, particularly the glutes, hamstrings, and quadriceps. This exercise involves holding a dumbbell or kettlebell in one hand while performing a stepping and swinging motion to work multiple muscle groups at once.
How to perform
Step by step instructions:1. Start by kneeling on a soft mat or cushion with your left knee on the ground and your right foot planted firmly in front of you.
2. Hold a dumbbell or kettlebell in your right hand, allowing your arm to hang straight down towards the floor.
3. Engage your core and keep your back straight as you lift your left knee off the ground slightly.
4. Push through your right heel to stand up, bringing your left knee up towards your chest in a controlled motion.
5. At the same time, swing the weight in your right hand forward and up towards shoulder height, keeping your arm straight.
6. Return to the starting position by stepping back with your left foot and lowering your left knee back to the ground.
7. Repeat the movement for the desired number of repetitions on one side before switching to the other side.
8. Be sure to keep the movement controlled and smooth, focusing on engaging the muscles in your lower body throughout the exercise.
Note: It is important to start with a lighter weight and focus on proper form before increasing the weight used for this exercise. Consult a fitness professional if you are unsure about your form or how to perform this exercise safely.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.