Squat + Curl & Press

See how to do a squat, curl, and press combination with SHOCK Personal Trainer Ashley Steele!

How to Squat, Curl & Press

Primary Muscles: Full Body

Exercise Families: Squat

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Hold a pair of weights by the sides, shoulders blades pulled back, spine and head in good posture. Position the feet just outside of shoulder-width, toes angled outward approximately 25 degrees.

  2. Push the hips back and down, allow the trunk to lean forward. Continue sinking into the squat as low as possible—maintaining proper posture and balance. Pause briefly.

  3. Exhale, activate the core and press the feet through the floor to drive the body to the standing position. Briefly pause, curl the weights toward the shoulder, and immediately press the weights overhead with control.

  4. Slowly lower the weights to the sides, and repeat the sequence. Continue the squat, curl, and press for the specified amount of time or repetitions.

  5. You should feel this working the glutes, hips, biceps, and shoulders. 

Alternative Exercises:

Front Squat + Press  Kettlebell Swing

Download the SHOCK Women's Fitness App

Leave a comment

Please note, comments must be approved before they are published