Dumbbell Press Squat

Category

Functional

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Triceps Brachii, Pectoralis Major

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands close to your chest.
2. Lower your body into a squat position by bending your knees and hips. Make sure your thighs are parallel to the floor and your knees do not go past your toes.
3. At the bottom of the squat, stay in position and press the dumbbell forward in front of your chest twice by extending your arms fully, then bring it back to your chest.
4. Push through your heels to stand up and return to the starting position. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes and avoid letting them cave inward.
• Ensure the dumbbell moves in a straight line in front of your chest.
• Use a weight that allows you to perform the exercise with proper form.