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Exercise handout — move better, feel better.
Half-Kneeling Press
Press from half-kneeling position. Challenges hip and core stability while pressing.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Kettlebell, Resistance band
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Kneel on one knee, other foot forward
- Both knees at 90 degrees
- Hold dumbbell on same side as down knee
Step 1 of 5
Squeeze glute on kneeling side
Step 2 of 5
Press dumbbell straight up
Step 3 of 5
Don't lean or rotate
Step 4 of 5
Lower slowly
Step 5 of 5
Complete all reps, switch sides
Breathing
- Breathe out as you press
- Breathe in as you lower
Form Cues
- Stay tall, don't lean
- Squeeze glute of down leg
- Press straight up
- Core stays tight
Common Mistakes to Avoid
- Leaning away from weight
- Letting hip drop
- Rotating torso
- Not engaging glute
Safety Information
Use mat under knee. Great for core and hip work.
Progressions
Increase weight or add pause
Regressions
Use lighter weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.