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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Dumbbells
Dumbbell Kneeling Hold to Stand Clean Grip
4 steps Updated 29/08/2026
Dumbbell Kneeling Hold to Stand Clean Grip is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Begin in a kneeling position on both knees with a dumbbell in each hand, held with a neutral grip (palms facing each other) at shoulder height.
- Engage your thighs and bring one foot forward, planting it flat on the floor to form a 90-degree angle with your knee. Press through the planted foot to stand up, bringing your other foot forward to meet it, standing upright.
- Lower back into the kneeling position by stepping one foot back and lowering the knee to the floor, followed by the other knee, returning to the starting position.
- Repeat the movement for the desired number of repetitions, alternating the leading leg if preferred.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Kneeling Hold to Stand Clean Grip
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