Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Quadriceps
- Equipment
- Dumbbells
Dumbbell Squats to Shoulder Press
4 steps Updated 29/08/2026
Dumbbell Squats to Shoulder Press is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height just in front of your shoulders, palms facing each other.
- Lower into a squat by bending your knees and hips, keeping your back straight and chest up until your thighs are parallel to the floor.
- Push through your heels to stand up while simultaneously pressing the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height as you prepare for the next squat. Repeat the movement for the desired number of repetitions.
Continue from here
Variations and related exercises
4 Corners Curtsy
Air Punches March
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
Back to all exercises
Dumbbell Squats to Shoulder Press
Add it to your program
Build a program