Kneeling Front Raise: How-to, Benefits & Variations
Kneeling front raises strengthen anterior deltoids without lower-back compensation. Kneel tall, raise weights to shoulder height, lower with control. Builds functional reaching strength.
Kneeling Front Raise: How-to, Benefits & Variations
Reaching forward to grab a car door handle. Lifting a pot of water onto the stove. Holding a child against your chest while fumbling for keys. Every one of those actions is a front raise, and your shoulders are either ready for them or they are not. The kneeling front raise builds that readiness without letting your lower back cheat.
Full Body Pilates 7
Jessica Casalegno
How to Do Kneeling Front Raise
Set up in the starting position for kneeling front raise. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Inhale, we lower the hands down towards the thighs. As you exhale, lift them up in alignment with the shoulders."
Complete the full range of motion. "Exhale to lift your hands up. Inhale slowly, get the hands in line with the shoulders."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Jessica Casalegno adds: "Inhale, you're gonna lower those hands down towards the thighs. Exhale to lift up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The kneeling front raise directly supports this by targeting key muscle groups.
Coach's Tips
"Inhale, we lower the hands down towards the thighs. As you exhale, lift them up in alignment with the shoulders." - Jessica Casalegno
Jessica Casalegno
"Exhale to lift your hands up. Inhale slowly, get the hands in line with the shoulders." - Jessica Casalegno
Jessica Casalegno
"Inhale, you're gonna lower those hands down towards the thighs. Exhale to lift up." - Jessica Casalegno
Jessica Casalegno
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The kneeling front raise loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The kneeling front raise targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The kneeling front raise directly addresses this.
Requires minimal equipment
No equipment needed. You can do the kneeling front raise at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the kneeling front raise with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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