Dumbbell Press Squat

Dumbbell Press Squat


This exercise involves holding dumbbells at shoulder height while performing squats. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the shoulders and core.

Muscle Group

Equipment Required

Dumbbell Press Squat Instructions

  1. Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder height.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. As you stand back up, press the dumbbells up above your head, fully extending your arms.
  4. Lower the dumbbells back down to shoulder height as you squat back down.
  5. Repeat for the desired number of reps.

Dumbbell Press Squat Form & Visual

Dumbbell Press Squat

Dumbbell Press Squat Benefits

  • Strengthens the chest, shoulders, and triceps
  • Improves upper body pushing strength
  • Increases muscle mass and definition in the chest and shoulders
  • Improves overall upper body stability and balance
  • Strengthens the legs, glutes, and core
  • Improves lower body strength and power
  • Increases muscle mass and definition in the legs and glutes
  • Improves overall lower body stability and balance
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment

Dumbbell Press Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Chest
  • Shoulders
  • Triceps
  • Core

Dumbbell Press Squat Variations & Alternatives

  • Dumbbell Press
  • Squat

Input: Push-up Lunge

  • Push-up
  • Lunge

Input: Deadlift Pull-up

  • Deadlift
  • Pull-up