Aquaball Knee Raise Overhead Press

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The aquaball knee raise overhead press is a dynamic exercise that targets multiple muscle groups.

By using the aquaball, the workout primarily engages the shoulders, quads, calves, glutes, and hamstrings.

The aquaball adds resistance and instability, challenging the targeted muscles and improving overall strength and balance.

While it also activates auxiliary muscles, the focus remains on the primary muscle groups for an efficient and effective workout.

Stand with your feet shoulder-width apart, holding the aquaball with both hands at chest level.
Engage your core and maintain a straight back throughout the exercise.
Begin by raising the aquaball up towards your right shoulder, keeping your elbow close to your body.
Once the aquaball reaches shoulder level, extend your arm fully overhead, straightening your elbow.
Pause briefly at the top, then slowly lower the aquaball back to shoulder level.
From the shoulder level position, lower the aquaball back down to the starting position at chest level.
Repeat the movement, this time raising the aquaball towards your left shoulder, and continue alternating sides for the desired number of repetitions.

Engage your shoulders by starting with a strong, upright posture, keeping your chest lifted and your shoulder blades pulled back and down. This will ensure proper alignment and activation of the deltoids throughout the exercise.
Activate your quads by maintaining a slight bend in your knees and focusing on pushing through your heels as you lift the aquaball. This will help you recruit the quadriceps muscles and generate power from your lower body.
Work your calves by emphasizing the push-off phase of the exercise. As you raise the aquaball overhead, rise up onto your toes, engaging your calf muscles to provide an extra boost of strength and stability.
Target your glutes by squeezing your buttocks at the top of the movement. This will not only help you maintain balance but also activate the gluteus maximus, ensuring maximum engagement of these powerful muscles.
Engage your hamstrings by focusing on the controlled descent of the aquaball. Slowly lower the weight, feeling the stretch in the back of your thighs. This eccentric contraction will challenge your hamstrings and promote muscle growth and strength.