Exercise of the Month: Single-Knee Shoulder Press

This month we’re focusing on the single-knee shoulder press, a great exercise for building upper body strength, core stability, and balance.

Performed from a half-kneeling position, this movement targets the shoulders, arms, and upper back while also engaging the core and glutes to help keep the body stable. It’s a brilliant exercise for improving posture, control, and strength for everyday movements such as lifting, reaching, and carrying.

Single-Knee Shoulder Press
The Single-Knee Shoulder Press primarily strengthens the shoulders (deltoids) and triceps, while your glutes, core and upper back work hard to keep your body stable and aligned throughout the movement.

How to Perform the Single-Knee Shoulder Press

Start in a half-kneeling position with one knee on the floor and the opposite foot planted firmly in front of you. Hold a dumbbell in the hand on the same side as the knee on the floor. Brace your core, squeeze your glutes, and press the weight overhead until your arm is fully extended. Lower the weight slowly back to shoulder height before repeating on the other side.

Coaching Tip: Stay tall throughout the movement, keep your ribs down, and avoid arching your back as you press. Complete all repetitions on one side before switching, and don't forget to train both sides evenly.

Strong. Stable. Powerful.
That's why the Single-Knee Shoulder Press is our Exercises of the Month.