Squat with Overhead Press

Back To All Lower Body Exercises

Starting Position
Begin standing, feet slightly apart, knees slightly bent, abs pulled in, and shoulders back. Grasp one dumbbell in each hand, palms facing the body.

Action
EXHALE: With feet pointed forward, step out with right leg until feet are wider than hips. Once your foot is planted, squat straight down as you press both dumbbells overhead, keeping the weights in line with the shoulder and palms facing each other.

INHALE: Lower the weights back down to shoulders as you push up from the squat and bring the right leg back to the starting position.

Repeat 10-15 repetitions, 1-2 sets per session.

Special Instructions
Keep abs in tight to help you balance, and start with light weights. If you are leaning backward as you lift the weights overhead, then your weight is too heavy. Make sure you are not squatting so low that your knees come out past your toes.

Muscles worked: Quads, Glutes, Shoulders

Make it easier: Minimize the amount of movement (keep feet apart the entire time instead of continuously stepping out and in each time). Also try smaller squats.