A full-body movement combining a squat with an overhead dumbbell press, targeting legs, shoulders, and core.
- +Works multiple muscle groups at once
- +Great for building strength and endurance
- +Can be performed anywhere
- –Requires good coordination and mobility
- –Risk of lower back or shoulder strain if form is poor
This exercise targets:
Quadriceps
Quads
Shoulders
Front Delts
Side Delts
–
Glutes
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand feet shoulder-width, dumbbells at shoulders, palms in
- Brace your core, keep chest up, heels flat
- Squat down to at least thighs parallel, knees tracking over toes
- Keep dumbbells racked; elbows slightly forward, back neutral
- Drive through heels to stand explosively
- As you rise, press dumbbells overhead to full lockout
- Finish with biceps by ears, ribs down; don’t arch your lower back
- Lower dumbbells back to shoulders and descend into the next rep