---
title: "Dumbbell Squats to Shoulder Press"
description: "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."
locale: en
slug: dumbbell-squats-to-shoulder-press
url: "https://hi.fitness/exercises/dumbbell-squats-to-shoulder-press"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Front delts","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/9e5bb0d0-dumbbell-squats-to-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# 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.

## How to do it

1. 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.
2. 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.
3. Push through your heels to stand up while simultaneously pressing the dumbbells overhead until your arms are fully extended.
4. 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.

## Similar exercises

- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell
- [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell
- [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell