Squat & Press
Tone your whole body with the squat & press! Strengthen legs & core while building shoulder strength. A simple, effective, full-body exercise.
The Squat & Press is a compound exercise that mainly works the quads and chest, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Squat & Press Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Squat & Press Variations and Alternatives
How to do the Squat & Press
Squat Press Up
Positioning
1. Starting Position: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your arms bent at the elbows, with your hands close to your chest.
Movement
Squat Down: Begin by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Lower your body until your thighs are parallel to the ground or as low as comfortable.
Press Up: As you stand back up from the squat, extend your arms overhead. Make sure to engage your core and maintain balance.
Repeat: Perform the squat and press movement for 10 to 15 repetitions.
Tips
Keep your weight on your heels while squatting.
Ensure your knees do not go past your toes.
Engage your core muscles throughout the movement.
Breathe in while squatting down and breathe out as you press up.
Squat & Press FAQs
What muscles does the Squat & Press work?
The Squat & Press mainly works the quads and chest, with help from the lower back and core. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Squat & Press?
None. The Squat & Press is a bodyweight exercise, so you can do it anywhere.
Is the Squat & Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Squat & Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Squat & Press variations and alternatives?
Similar exercises include the Bodyweight Full-Squat with Overhead Press, Bodyweight Overhead Squat Press, Bodyweight Thruster and Burpee Push-Up.
Training calculators
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