How To Perform Tall Kneeling Military Shoulder Presses

The Tall Kneeling Military Press works in a similar way to the traditional shoulder press, but by kneeling, the core works a lot harder and challenges trunk stability. Strengthens the abs, shoulders, arms and glutes.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): deltoids/shoulders, triceps, upper back, glutes, hamstrings, abs/obliques

Equipment: a pair of dumbbells, kettlebells, or a resistance band

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, hinge forward on one leg, open hips away from the leg.

Before starting:

Be sure to use a weight that is not too heavy. Refrain from arching your back in order to press.

1. To perform this exercise, kneel on the floor with your selected dumbbell in each hand. You can have a pillow under your knees for comfort

2. Engage the core and glutes to help stabilize the pelvis and trunk.

3. Perform your shoulder press - start with elbows at 90°, press arms overhead, keeping tension on the shoulders. Slowly lower back down and repeat your reps.