Dumbbell Seated Military Press In Out Leg Raise On Floor

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you and your torso upright.
2. Hold a pair of dumbbells at shoulder height with a neutral grip (palms facing each other) and elbows tucked slightly forward.
3. Engage your core and lean back slightly, lifting your heels 2-3 inches off the floor to find your balance point on your sit bones.

How to do it

1. Simultaneously press the dumbbells vertically overhead while pulling your knees toward your chest in a 'tuck' motion.
2. Exhale forcefully during the press and knee tuck, reaching full arm extension at the peak of the movement.
3. Lower the dumbbells back to shoulder height while extending your legs straight out in front of you without letting your heels touch the floor.
4. Inhale as you return to the starting position, maintaining a controlled 2-1-2 tempo (2 seconds out, 1 second hold, 2 seconds in).

Form checklist

• Maintain a neutral spine; do not allow your lower back to round or excessively arch as legs extend.
• Keep your chest lifted and shoulders pulled away from your ears throughout the press.
• Ensure the dumbbells move in a straight line over your shoulders, not drifting forward.
• Keep your feet together and toes pointed to maintain tension through the lower body.

Pro tips

• Focus on the 'hollow body' sensation as you extend your legs; pressing your belly button toward your spine will protect your lower back.
• Squeeze the dumbbells tightly to create 'irradiation,' which increases shoulder stability and power during the press.

Make it harder

• Add a two-second pause at the point of full leg extension and overhead lockout to maximize time under tension.
• Perform a 'V-Up' instead of a knee tuck, keeping the legs perfectly straight throughout the entire press and lower phase.

Frequently asked

What muscles does the dumbbell seated military press in out leg raise on floor work?

The dumbbell seated military press in out leg raise on floor primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the dumbbell seated military press in out leg raise on floor?

The dumbbell seated military press in out leg raise on floor uses dumbbell.

Is the dumbbell seated military press in out leg raise on floor good for beginners?

The dumbbell seated military press in out leg raise on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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