Exercise Tip: Dumbbell Squat Press

In General, Movement by Mikki Reilly3 Comments

The dumbbell squat press is a phenomenal full body exercise for developing strength in the legs, hips, low back, abdomen, shoulders and arms.

Muscles involved: Quadriceps, Gluteus Maximus, Erector Spinae, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii and Trapezius.

Action: Begin with your back straight, feet shoulder-width apart and dumbbells at shoulder height. Then lower yourself down by pushing your hips back until you reach about 90 degrees of flexion in the knees. Keep your mid-section tight and look straight ahead.

Rise up out of the squat with a slight explosion and simultaneously press the dumbbells overhead. End the movement by lowering the dumbbells back to shoulder height. Repeat for the desired number of repetitions then switch to the other side.

Comments: Keep your weight over the back of your heels, chest up high and stay tight!


  1. An excellant overall body exercise 🙂

    Variation: I like to hold the dumbbells in front of my shoulders (palms facing my shoulders).

    As I’m rising up out of the squat, I’m doing an “Arnold Press”.

  2. What a great idea! I’m always looking for creative, new ways to challenge the body.

    Thanks for commenting.

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