Dumbbell Squat to Press
Squat with the dumbbells at the shoulders, then stand and press them overhead, separating the two movements.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Quads, Front delts
- Equipment
- Dumbbell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Squat to Press work?
- The Dumbbell Squat to Press mainly works the quads and front delts.
- What equipment do you need for the Dumbbell Squat to Press?
- A dumbbell.
- How many sets and reps of the Dumbbell Squat to Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Squat to Press?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Squat to Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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