Dumbbells Squat And Press

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The dumbbells squat and press workout is designed to target the quads and shoulders using dumbbells as the main equipment.

During the workout, the individual performs a squat while holding dumbbells, then transitions into a shoulder press at the top of the movement.

This exercise primarily focuses on the quads and shoulders, while also engaging secondary muscles such as the glutes and triceps.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
As you rise back up from the squat, simultaneously press the dumbbells overhead by extending your arms fully.
Pause briefly at the top of the movement, then lower the dumbbells back to shoulder height as you lower your body back into the squat position.
Repeat the squat and press movement for the desired number of repetitions.
Once you have completed all repetitions, lower the dumbbells to your sides and stand up straight.

Start with your feet shoulder-width apart, holding dumbbells at shoulder level.
Lower your body into a squat position, keeping your weight on your heels and knees aligned with your toes.
As you rise from the squat, press the dumbbells overhead, fully extending your arms.
Engage your quads by focusing on pushing through your heels and squeezing your thigh muscles at the top of the movement.
To target your shoulders, keep your core tight and maintain a neutral spine throughout the exercise.
Remember to breathe out as you press the dumbbells overhead and inhale as you lower back into the squat position.