Dumbbell Seated Military Press In Out Leg Raise On Floor
Dumbbell Seated Military Press In Out Leg Raise On Floor Exercise Description
Dumbbell Seated Military Press In–Out Leg Raise on Floor combines a strict overhead press with a coordinated leg-tuck and extension to challenge shoulder strength and trunk control. Sitting on the floor without back support increases the demand for a neutral spine and ribcage–pelvis alignment while you press. Primary movers are the deltoids (especially anterior and lateral) and triceps for the press; the rectus abdominis and obliques resist lumbar extension, while the hip flexors (iliopsoas and rectus femoris) drive the leg raise. The serratus anterior and trapezius assist with scapular upward rotation as the weights travel overhead. The goal is smooth, controlled motion: vertical pressing through a comfortable, pain‑free shoulder flexion range while the legs move from a tucked “in” position to a straight “out” hover and back again without letting the low back arch. Keep forearms vertical, wrists neutral, and biceps near the ears at the top. Use only the range of motion that lets you maintain bracing and steady breathing.
- Muscle Groups: Delts, Hips, Quads, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Iliacus, Psoas Major, Rectus Femoris, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Arms, Hips, Legs, Shoulders, Upper Arms, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Hip Flexors, Knee Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Front Shoulder, Hip Flexor, Outer Tricep, Side Shoulder
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Dumbbell Seated Military Press In Out Leg Raise On Floor Exercise
‘- Sit tall on the floor, legs together, knees slightly bent, heels hovering just off the ground. Stack ribcage over pelvis and brace the abdomen.
– Hold a dumbbell in each hand at shoulder height, palms forward, elbows slightly in front of the torso, forearms vertical. Keep chin lightly tucked.
– Set shoulders: keep neck long; allow shoulder blades to upwardly rotate as you press (avoid excessive shrugging).
– Press dumbbells overhead to full, comfortable elbow extension, finishing with arms near vertical and biceps close to ears without flaring the ribs.
– Simultaneously extend both legs straight to an “out” hover, keeping thighs together and torso steady.
– Lower dumbbells back to shoulder height under control while drawing knees toward the chest to the “in” position.
– Maintain neutral spine throughout; if the low back begins to arch, reduce leg range or rest heels lightly on the floor.
– Keep wrists stacked over elbows and move smoothly, avoiding momentum. Breathe continuously.
Dumbbell Seated Military Press In Out Leg Raise On Floor Tips
‘- Sit tall with your ribcage stacked over your pelvis and your abdomen braced before you start pressing.
– Keep your chin lightly tucked and neck long to help set your shoulders.
– Hold dumbbells at shoulder height with palms forward, elbows slightly in front of your torso, and forearms vertical.
– Let your shoulder blades upwardly rotate as you press while avoiding excessive shrugging.
– Press to a comfortable, pain‑free overhead range with arms near vertical and biceps close to your ears without letting your ribs flare.
– Simultaneously extend both legs to a straight “out” hover as you press, keeping your thighs together and torso steady.
– Maintain a neutral spine and avoid letting your low back arch; if it starts to arch, reduce leg range or lightly rest your heels on the floor.
– Lower the dumbbells back to shoulder height under control as you draw your knees toward your chest to the “in” position.
– Keep wrists stacked directly over elbows throughout the movement.
– Move smoothly without momentum and breathe continuously for the entire set.
Dumbbell Seated Military Press In Out Leg Raise On Floor Beginner Introduction
Dumbbell Seated Military Press In–Out Leg Raise on Floor blends an overhead press with a dynamic lower-body movement, creating a demanding full-body strength challenge. Performed seated on the ground without any backrest, it calls for an upright torso while the dumbbells travel overhead and the legs shift between a tucked position and a straightened hover. This combination places significant work on the shoulders and triceps during the press, while the abs, side abs, and hip flexors contribute heavily as the legs move and the midsection resists tipping or arching.
Because the upper and lower body move together, the exercise highlights coordination, balance, and control rather than raw power. The abs and lower back muscles work to steady the spine and pelvis, the hip flexors assist in lifting and stretching the legs, and muscles around the rib cage and upper back help guide the arms overhead. The result is a time-efficient movement that challenges shoulder strength and core stability at the same time, with an emphasis on steady breathing and deliberate, unhurried motion.