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Dumbbell Squat to Shoulder Press
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Shoulders
Triceps
Recommended Equipment
Dumbbell
How to do it
Performing a dumbbell squat to shoulder press is a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, shoulders, and triceps.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Your palms should be facing forward, and your elbows should be bent with your upper arms parallel to the ground. Engage your core muscles to maintain stability.
Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair.
Keep your chest up, and make sure your knees do not extend past your toes. Lower your body until your thighs are parallel to the ground, or as far as comfortable while maintaining good form.
Once you reach the bottom of the squat position, push through your heels to stand back up.
As you rise, simultaneously press the dumbbells overhead by extending your arms fully.
Your palms should be facing forward at the top of the movement, and your elbows should be almost straight but not locked. Pause briefly at the top to ensure full extension of the arms and activation of the shoulder muscles.
Slowly lower the dumbbells back to the starting position at shoulder height while simultaneously descending into the squat position again. Keep your movement controlled and avoid letting the dumbbells drop quickly.
Perform the desired number of repetitions, maintaining proper form throughout. Start with lighter weights if you're new to the exercise and gradually increase the weight as you become more comfortable and stronger.
