Exercise Directory: Exercise #22: Squat/Curl Combo with Knee Lift

This exercise is a double whammy! It works your full body: upper and lower

STEP #1: Start by holding one dumbbell in your right hand ... elbow bent ... palm facing your right shoulder.

STEP #2: Stand tall with your feet about shoulder-width apart with your toes pointing forward.

STEP #3: You are going to squat back/down. As you do, concentrate on placing most of your weight through the heels of your feet. If you keep that in mind as you squat, you will eliminate the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes.

STEP #4: As you bend your knees to squat back, slowly lower your right hand holding the dumbbell so that your arm is fully extended between your legs.

STEP #5: As you stand back up from the squat position, bend your right elbow and bring the dumbbell back so that your palm is facing your right shoulder.

STEP #6: Next you are going to lift the dumbbell above your head while twisting it so that your right palm is facing forward. Be careful not to over twist your arm. As you lift the dumbbell above your head, slowly redistribute all of your body weight onto your right leg ... lifting your left leg in the process.

Front View:

STEP #7: Next slowly lower the dumbbell so that your palm is facing your shoulder ... at the same time, lower your left leg ... redistributing your body weight onto both legs.

STEP #8: This brings you to our starting position. Repeat for 10-15 repetitions ... switch sides and repeat for the same number of repetitions.

STEP #9: Rest and Repeat.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.