Dumbbell Press Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Chest, Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Deltoid Lateral, Adductor Magnus, Deltoid Anterior, Triceps Brachii, Pectoralis Major, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Squat Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Press Squat
- Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up.
- As you stand back up, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the squat.
- Not squatting low enough to engage the glutes fully.
- Letting the elbows drop below the shoulders during the press.
Modifications
- Use a lighter weight dumbbell to start.
- Perform without weights to build the correct form first.
Tips
- Maintain core stability throughout the movement.
- Keep your feet shoulder-width apart to ensure proper balance.
- Ensure that your knees do not extend past your toes during the squat phase.
Dumbbell Press Squat Alternatives
Tags
strength
core
squat
dumbbell
legs
upper body
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