Alternating Kneeling Around the World

Technique

How to perform Alternating Kneeling Around the World

1. Kneel tall with both knees on the floor and hold one dumbbell in front of your hips; use a mat under your knees if preferred.
2. Keep your chest facing forward as you guide the dumbbell around one hip toward your lower back.
3. Transfer the weight to the other hand behind you, allowing enough elbow bend for a controlled handoff.
4. Continue around the other hip and bring the dumbbell back to the front to complete one circle.
5. Pause briefly at the front to control the weight, then reverse and make the next circle in the opposite direction.
6. Alternate the direction after every completed circle while keeping the path around your hips rather than around your head.
7. Keep your trunk steady during the stops and reversals instead of twisting or leaning to follow the weight.
8. Finish with the dumbbell in front and lower it to the floor under control.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.