Uploaded October 2015 | Updated September 2026, 6 hours ago
The following exercises utilize multiple movement patterns that engage the lower extremities as well as the shoulder. Incorporating more than one muscle group in an exercise creates a time-efficient way to train the whole body. For more exercises like these, join us for the next Personal Trainer Education course. Visit cooperinstitute.org for more information.
Squat with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Leading with the glutes, perform a squat and lower the body until 90 degrees of flexion is reached at the knee. Be sure the knees do not go over the toes. Pause and then slowly return to the start position. Upon return to the start position, laterally raise the arms until they are parallel to the floor. Pause and then return the arms to the starting position. Be sure not to raise the arms above shoulder level.
Stability Ball Squat with Lateral Raise:
To perform: This is a modified version of the exercise explained above that will assist those who have limitations to performing a squat. Begin by sitting on a stability ball that has been placed in a base with a dumbbell in each hand and the arms down at the sides. Raise the body off the ball by extending the knees and hips. Once standing, perform a lateral raise as described above. Then, slowly and controlled, leading with the glutes, lower the body back onto the ball until seated.
Reverse Lunge with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Take a large step backward and once balanced, lower the body toward the floor until there is a 90-degree bend in the knee of the front leg. The knee of the back leg should not touch the floor. Hold this position and perform a lateral raise as described above. Once the arms have returned to the start position, rise up out of the lunge and bring the back leg to the starting position. Perform the same exercise on the opposite leg.
Reverse Lunge with Lateral Raise and Hop:
To perform: Perform a reverse lunge with lateral raise (described above), but while rising from the lunge, drive the back leg forward until it is at 90 degrees of flexion at both the hip and the knee. The driving motion will create momentum resulting in a hop on the front leg. Lower the raised leg to the start position and perform on the other leg. This variation, while enhancing strength, also adds an element of explosive power.
Jumping Lunge with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Take a large step backward and once balanced, lower the body toward the floor until there is a 90-degree bend in the front knee. The knee of the back leg should not touch the floor. Hold this position and perform a lateral raise as described above. Once the arms have returned to the start position, push off of the feet to jump and while in the air, switch the lead leg so that now the back leg is in front and the front leg is in back. The jump/switch should be performed in one fluid motion. Land with soft knees and immediately descend into a lunge. This too will be one fluid motion. Once descended to a 90-degree bend in the front knee and balance is maintained, perform another lateral raise. This variation is a great way to train explosive power.
The following exercises utilize multiple movement patterns that engage the lower extremities as well as the shoulder. Incorporating more than one muscle group in an exercise creates a time-efficient way to train the whole body. For more exercises like these, join us for the next Personal Trainer Education course. Visit cooperinstitute.org for more information.
Squat with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Leading with the glutes, perform a squat and lower the body until 90 degrees of flexion is reached at the knee. Be sure the knees do not go over the toes. Pause and then slowly return to the start position. Upon return to the start position, laterally raise the arms until they are parallel to the floor. Pause and then return the arms to the starting position. Be sure not to raise the arms above shoulder level.
Stability Ball Squat with Lateral Raise:
To perform: This is a modified version of the exercise explained above that will assist those who have limitations to performing a squat. Begin by sitting on a stability ball that has been placed in a base with a dumbbell in each hand and the arms down at the sides. Raise the body off the ball by extending the knees and hips. Once standing, perform a lateral raise as described above. Then, slowly and controlled, leading with the glutes, lower the body back onto the ball until seated.
Reverse Lunge with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Take a large step backward and once balanced, lower the body toward the floor until there is a 90-degree bend in the knee of the front leg. The knee of the back leg should not touch the floor. Hold this position and perform a lateral raise as described above. Once the arms have returned to the start position, rise up out of the lunge and bring the back leg to the starting position. Perform the same exercise on the opposite leg.
Reverse Lunge with Lateral Raise and Hop:
To perform: Perform a reverse lunge with lateral raise (described above), but while rising from the lunge, drive the back leg forward until it is at 90 degrees of flexion at both the hip and the knee. The driving motion will create momentum resulting in a hop on the front leg. Lower the raised leg to the start position and perform on the other leg. This variation, while enhancing strength, also adds an element of explosive power.
Jumping Lunge with Lateral Raise:
To perform: Holding a dumbbell in each hand, stand with the feet shoulder-width apart with a soft bend in the knee and the upper body in neutral spine. Let the arms hang at the sides while keeping the scapula retracted (pulled back). Take a large step backward and once balanced, lower the body toward the floor until there is a 90-degree bend in the front knee. The knee of the back leg should not touch the floor. Hold this position and perform a lateral raise as described above. Once the arms have returned to the start position, push off of the feet to jump and while in the air, switch the lead leg so that now the back leg is in front and the front leg is in back. The jump/switch should be performed in one fluid motion. Land with soft knees and immediately descend into a lunge. This too will be one fluid motion. Once descended to a 90-degree bend in the front knee and balance is maintained, perform another lateral raise. This variation is a great way to train explosive power.
