Weighted Kneeling Step with Swing Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Weighted
- Body Part
- Shoulders, Thighs
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Soleus, Deltoid Lateral, Adductor Magnus, Gluteus Maximus, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Weighted Swinging Step
How to: Weighted Kneeling Step with Swing
- Start by kneeling on the ground with a weight in one hand.
- Swing the weight across your body while stepping forward with the opposite leg.
- Return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Allowing the knees to collapse inward.
- Neglecting to engage the core muscles.
- Swinging too aggressively and losing balance.
Modifications
- Perform without weights for beginners.
- Use a lighter weight for individuals with limited strength.
Tips
- Maintain a straight back while performing the exercise.
- Ensure to engage your core throughout the movement.
- Keep your knees aligned with your toes during the swing.
Weighted Kneeling Step with Swing Alternatives
Tags
strength
shoulders
thighs
weighted
Deltoids
hamstrings