Squat To Press: How to Perform, Benefits & Expert Tips  

The squat to press is a fantastic exercise that is vastly underrated, and once you know how to perform it correctly, you could gain access to a myriad of unique advantages. 

Although, the squat to press is also notoriously difficult to perform correctly, so it is of the utmost importance that you make form a priority.  

Let’s dive right into it and take a look at how to perform the squat to press, the benefits that come from performing the squat to press, and some expert tips to help you along the way. 

What is The Squat To Press? 

The squat to press, also known as the dumbbell squat to overhead press, is a compound exercise that combines two movements: the squat and the overhead press.  

In this exercise, you start with a squat and transition seamlessly into an overhead press. It’s a dynamic and effective exercise that engages multiple muscle groups, providing a comprehensive full-body workout. 

Squat To Press Benefits 

The squat to press offers a multitude of benefits for both your physical fitness and overall well-being. Here are some key advantages of incorporating this exercise into your routine: 

Full-Body Workout: The squat to press engages multiple muscle groups simultaneously, making it a time-efficient exercise that works your lower body, upper body, and core. It targets your quadriceps, glutes, hamstrings, shoulders, triceps, and core muscles, providing a comprehensive full-body workout. 

Strength and Muscle Development: By combining the squat and overhead press, this exercise effectively targets major muscle groups in your body. It helps build strength and muscle mass in your lower body, upper body, and core. Regularly performing the squat to press can lead to increased overall strength and muscle development.  

Functional Movement: The squat to press mimics real-life movements, making it a functional exercise. It improves your ability to perform activities that involve lifting, pushing, and pressing objects overhead. By strengthening the muscles involved in these movements, you enhance your functional fitness and make daily activities easier. 

Core Stability: Maintaining proper form during the squat to press requires core stability. Your core muscles, including your abdominals, obliques, and lower back, play a crucial role in stabilizing your body throughout the exercise. Regularly performing the squat to press can improve your core strength and stability. 

Squat To Overhead Press Muscles Worked 

The squat to press targets a variety of muscle groups, providing a well-rounded workout. Here are the primary muscles worked during the exercise: 

Lower Body Muscles: The squat portion of the exercise primarily targets your quadriceps, hamstrings, and glutes. These muscles work together to help you lower and lift your body during the squat movement. 

Shoulders and Arms: One of the main dumbbell squat to press muscles worked is the deltoid muscles in your shoulders, specifically the anterior deltoids. Your triceps, located at the back of your upper arms, are also activated as you press the dumbbells overhead. 

Core Muscles: Your core muscles play a significant role in stabilizing your body during the squat to press. Your abdominals, obliques, and lower back muscles work together to maintain proper posture and stability throughout the exercise 

Squat to Press Tips 

  1. Master Proper Form: Before adding weight, focus on mastering the correct form. Ensure that your knees are in line with your toes during the squat, and maintain a straight back and upright posture throughout the movement. 
  1. Control the Movement: Emphasize control and avoid using momentum. Lower yourself into the squat position and rise up slowly, ensuring proper form and stability. Maintain control as you press the dumbbells overhead, avoiding any jerky or sudden movements. 
  1. Breathe: Remember to exhale as you press the dumbbells overhead and inhale as you lower them back to shoulder height. Proper breathing helps stabilize your core and provides optimal oxygenation for your muscles. 
  1. Start with Lighter Weights: If you’re new to the squat to press, start with lighter dumbbells or even just bodyweight. Focus on mastering the movement and gradually increase the weight as your form and strength improve. 
  1. Warm Up: Prioritize a thorough warm-up before performing the squat to press. Prepare your body by doing dynamic stretches and movements that target the muscles involved in the exercise. This helps improve flexibility and reduces the risk of injury. 

Most Popular Variation  

Dumbbell Squat and Press 

One of the most popular variations of the squat to press is the dumbbell squat and press. This variation allows for more stability and control compared to other equipment options like the squat press machine. 

With dumbbells in hand, you can perform the squat to press movement with proper alignment and range of motion. 

Dumbbell Squat To Overhead Press Benefits 

The dumbbell squat press benefits are the same as the squat to press exercise. These include a full-body workout, strength and muscle development, functional movement, and core stability.  

Additionally, using dumbbells allows for greater range of motion and flexibility compared to other equipment options.  

The Takeaway 

The squat to press, specifically the dumbbell squat and press variation, is an effective compound exercise that provides a full-body workout, strengthens major muscle groups, improves functional fitness, and enhances core stability. 

By incorporating this exercise into your routine and following proper form and technique, you can experience the benefits of increased strength, muscle development, and improved overall fitness.  

Remember to start with lighter weights, control the movement, and progress gradually to challenge yourself appropriately. Enjoy the journey of incorporating the squat to press into your fitness routine and reaping the rewards of a stronger, fitter you. 

If you’d like to take a look at a dumbbell squat to press gif to get a better idea of what this movement looks like, go right ahead. There are plenty of them out there, and it could give you a better idea of how to perform this exercise correctly.  

Squat To Press – FAQs 


What Are The Benefits Of Squat Presses? 

The main benefits of the squat to overhead press are full body muscle and strength development.  

Is Squat To Overhead Press Good? 

Yes, the squat to overhead press is good.  

The squat shoulder press barbell is a compound movement that recruits muscles all over the body, making it great for building muscle and strength. 

What Muscles Do Squat To Press? 

The squat to press mainly works the glutes, quads, and shoulders. 

It also works the triceps, back, chest, and core to a lesser extent.  

What Is Dumbbell Squat To Press? 

The dumbbell squat to press is a weightlifting movement that involves performing a squat with dumbbells and then doing an overhead press at the top of the squat.  

We hope we have given you a better insight into the squat to press! 

If you follow all of the points we have mentioned in this article, you will begin seeing the many benefits in no time at all.  

For more exercise information, feel free to visit MovingForwards

Scroll to Top