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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Press Squat
4 steps Updated 29/08/2026
Dumbbell Press Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids), Glutes (gluteus maximus using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands close to your chest.
- 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.
- 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.
- Push through your heels to stand up and return to the starting position. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Dumbbell Press Squat
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