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Upper Legs · Dumbbell
Dumbbell Squats to Shoulder Press
Dumbbell Squats to Shoulder Press is an intermediate compound strength exercise that works the quads (upper legs), with the glutes, hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Squats to Shoulder Press
- 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.
Form tips
- Ensure your knees do not extend past your toes during the squat to avoid unnecessary strain.
- Exhale as you press the dumbbells overhead and inhale as you lower into the squat.
- Keep your back straight and avoid leaning forward during the squat.
Dumbbell Squats to Shoulder Press alternatives
More quads exercises
Dumbbell Squats to Shoulder Press FAQ
What muscles does Dumbbell Squats to Shoulder Press work?
Dumbbell Squats to Shoulder Press mainly works the quads in the upper legs (Quadriceps Femoris and Deltoids). The glutes, hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Squats to Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Squats to Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Squats to Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Squats to Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Squats to Shoulder Press?
Other exercises for the quads include Landmine Lunge to Overhead Press, Landmine Alternating Lunge to Chest Press, Kettlebell Squats and Bodyweight Squats.
For developers
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