Step by step instructions, muscle activation and variants for the Dumbbell Kneeling Hold to Stand (Clean Grip).
The dumbbell kneeling hold to stand with a clean grip is a compound lower-body exercise that builds unilateral leg strength and hip stability. Starting from a tall kneeling position with dumbbells held at the shoulders in a clean rack position, you drive through one foot to rise to standing, training the quadriceps, glutes, and core simultaneously.
Common mistakes content is coming soon.
The Dumbbell Kneeling Hold to Stand (Clean Grip) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.