Dumbbell Seated In-Out Military-Press Leg Raise
Challenge your core & shoulders! This seated press with leg raises builds strength and coordination. Advanced fitness level recommended.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin seated on a bench or secured platform with back support, holding a dumbbell in each hand at shoulder level, palms facing forward.
2. Brace your core and begin by pressing the dumbbells overhead until your arms are fully extended but not locked. This is the "military press" component of the exercise.
3. As you are performing the overhead press, simultaneously raise your legs straight in front of you to a horizontal position (parallel to the ground). This is the "in" part of the leg raise.
4. Lower the dumbbells back to the starting position in a controlled manner, and simultaneously spread your legs outward in a "V" shape before bringing them back together. This is the "out" part of the leg raise.
5. Repeat the military press while alternating between the "in" leg raise and the "out" leg raise for each repetition.
6. Perform the desired number of repetitions and sets while maintaining proper form and control throughout the exercise.
Please note that this is a compound and complex exercise that combines a shoulder press with a dynamic leg movement, requiring significant strength, stabilization, and coordination. It is recommended for individuals with a strong fitness foundation. If you are new to exercising or have any medical concerns, please consult a professional before attempting this workout.