This exercise involves holding dumbbells at shoulder height, performing a squat, and then pressing the dumbbells overhead as you stand up. It targets multiple muscle groups including the legs, glutes, shoulders, and arms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including legs, glutes, shoulders, and arms
- Improves overall strength and endurance
- Increases heart rate for cardiovascular benefits
- Can be modified for different fitness levels by adjusting weight and reps
- Improves balance and coordination
- Can be done with minimal equipment and space
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Squat down, keeping your back straight and your knees behind your toes.
- As you stand up, press the dumbbells overhead, extending your arms fully.
- Lower the dumbbells back to shoulder height as you squat down again.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary