Alternating Shoulder Press Into Squat
This full-body exercise mainly works your shoulders, quads and glutes, with help from your serratus anterior, hamstrings and adductors. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Shoulder Press Into Squat
Initiate the movement by positioning your feet wider than shoulder-width apart with toes slightly pointed out. Holding the dumbbells above your shoulders, make sure your palms are facing each other. When performing the alternating shoulder press, press one dumbbell up at a time while fully extending your arm without locking your elbow. As you transition into the squat, initiate the movement by pushing your hips back. Ensure your knees remain aligned with your toes throughout the squat movement. As you rise from the squat, press through your heels and actively engage your glutes and quads.
Common mistakes
Avoid arching your lower back when pressing the dumbbells overhead; maintain a braced core to support your spine. During the squat, be cautious not to let your knees cave inward or extend past your toes. Ensure you perform controlled movements and avoid rushing or using momentum.
Breathing
Inhale when lowering the unpressed dumbbell and as you descend into the squat. Exhale during the effort phase, which is when you're pushing the dumbbell overhead and when rising from the squat position. Alternate your breathing rhythm to match the alternating presses.
Muscles worked
Primary Muscles
Shoulders, Quads, Glutes
Secondary Muscles
Serratus Anterior, Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Traps, Chest, Latissimus Dorsi, Core, Calves
