Single Arm Squat to Press
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Total Body
Pushing
Functional Training
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One Dumbbell
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Intermediate
Overview
The Single Arm Squat to Press is a dynamic compound movement that trains both the lower and upper body in one fluid pattern. This exercise improves strength, coordination, and power transfer from the ground up-making it ideal for athletes and individuals seeking efficient, functional workouts.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Deltoids (anterior)
SECONDARY:
Triceps
Core stabilizers
Hamstrings
Middle and lower trapezius
STEP-BY-STEP INSTRUCTIONS
Begin standing with feet hip-width apart, holding a dumbbell in one hand at shoulder height.
Initiate the movement by performing a squat—sit your hips back and down while keeping the dumbbell in a racked position.
Drive through your feet to stand tall, and at the top of the movement, press the dumbbell overhead.
Lower the dumbbell back to the racked position as you descend into your next squat.
Complete all reps on one side before switching arms.
Benefits
Builds total body strength and coordination
Improves unilateral control and balance
Enhances power and transfer through kinetic chains
Engages core for anti-rotation and trunk stability
COACHING CUES
Sit back and stay grounded in your heels
Press straight up from your shoulder-avoid flaring out
Keep your core tight and torso upright
Move smoothly from squat to press to not rush the transition
Notes
The Single Arm Squat to Press is a high-value functional training movement that integrates lower body drive with upper body pressing. It’s ideal for building strength, control, and resilience in both general fitness and sport-specific programming.