Squat/Press

Building total-body strength in midlife doesn't require spending hours in the gym or lifting extreme weights. Compound movements—exercises that work multiple muscle groups at once—give you the biggest return on your time, helping protect muscle mass, support bone density, and boost your energy efficiently.

The Squat Press (often called a thruster) and its unilateral variation, the 1-Arm Squat Press, are two of the best multi-joint exercises for busy women. By combining a lower-body squat with an explosive overhead press, you train your legs, core, and shoulders in one smooth motion.

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Below, you’ll find video demonstrations and step-by-step instructions for three key variations: the Two-Arm Squat Press, the 1-Arm Squat Press, and the Alternating 1-Arm Squat Press.

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Major Muscles Worked: Quadriceps, Glutes, Deltoids (Shoulders), Core, Upper Back.

Exercise Demonstrations & Technique Guide

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Standard Squat Press (Two-Arm)

Set Up:

• Stand tall with your feet slightly wider than hip-width apart. Point your toes in the direction that feels most natural for your hips (parallel or angled slightly outward). Ensure both feet match angles.
• Hold a dumbbell in each hand at shoulder level. Keep your palms facing each other (neutral grip), thumbs near your shoulders, and elbows pointing down toward your hips.

The Movement:

• Initiate the movement by unlocking your hips and bending your knees, sitting back as if sitting into a chair. Keep your chest up and torso proud—don't fold forward!
• Keep your weight distributed through your mid-foot and heels. Lower until your thighs are parallel to the floor (or down to a depth that feels comfortable for your knees).
• Drive firmly through your heels to return to standing.
• As you rise, use the momentum from your legs to press both weights straight overhead until your arms are fully extended.
• Lower the dumbbells back to your shoulders with control before starting the next rep.

Specific Cues:

• Think of this as one fluid, continuous movement rather than two separate exercises. Use the power from your legs to push the weights up.
• At the top of the press, keep your biceps close to your ears and avoid arching your lower back or pushing the weights out in front of you.
• Review the Squat Exercise.

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Single-Arm Squat Press (1-Arm)

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Why Use One Arm? Using a single dumbbell creates an asymmetrical load. This forces your core—specifically your obliques and deep spinal stabilizers—to work twice as hard to keep your body balanced and prevent rotating.

Note: The movement pattern and visual cueing are identical to the standard Squat Press, but with all focus directed to one side at a time.

Set Up:

• Stand tall with feet hip-width or slightly wider.
• Hold one dumbbell in one hand at shoulder level. Your palm should face the centerline of your body, thumb near your shoulder, and elbow pointing down. Place your non-working arm out to the side for balance or on your hip.

The Movement:

• Lower the weight under control back to the shoulder. Complete all reps on one side before switching, or alternate sides as detailed below.
• Sit back into your squat, keeping your hips square and chest lifted.
• Press down through your heels to stand while simultaneously driving the single dumbbell straight up overhead.

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Alternating 1 Arm Squat Press

 

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Movement Guide: Perform a single-arm squat press on your right side. As you lower the weight back to your shoulder, safely transition or swap the dumbbell to your left hand (or pause at the top/bottom depending on your equipment set) and immediately flow into the squat press on the left side.

Key Focus: Maintain equal depth in your squat on both sides and keep your torso centered throughout the alternating movement.

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Frequent Questions