Weighted Kneeling Step With Swing exercise animated demonstration

Animated GIF · Available via API

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Weighted Kneeling Step With Swing

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Beginner

target Target Muscle Groups

Primary: Delts accessibility Shoulders
Triceps Core

fitness_center Equipment

Weighted

Category

strength

Mechanic

compound

Cal/min

6.1

Force

push

Weighted Kneeling Step With Swing is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Triceps and Core.

list_alt Step-by-Step Instructions

1

Start in a kneeling position with your knees hip-width apart and your back straight.

2

Hold a weight in each hand, with your arms extended straight down in front of you.

3

Engage your core and swing the weights up and overhead, keeping your arms straight.

4

Lower the weights back down to the starting position and repeat for the desired number of repetitions.

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Access Weighted Kneeling Step With Swing and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

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