Dumbbell Exercises: Drop Squat with Dumbbell Press

The basic squat, or deep knee bend, is an excellent type of workout that works a number of different muscles in your legs, as well as being an effective calorie burning exercise. The drop squat with dumbbell press is can be performed in eight steps.

Step 1: Proper Position and Drop to Squat

The correct beginning position for the drop squat with dumbbell press is with your feet shoulder width apart, arms at your sides and the dumbbells just ahead and outside of your feet and parallel to your body. Quickly bend your knees and lower your torso, bending forward at the waist just enough to keep your shoulders over your knees as you come down.

Step 2: Grab the Dumbbells and Come Back Up

Firmly grasp the dumbbells and return to a full standing position with your arms hanging straight down.

Step 3: Raise the Weights to Shoulder Height

Bend your arms at the elbows and bring the weights up straight, keeping them parallel to your body.

Step 4: Raise the Weights

Raise the weights straight up until your arms are fully extended above your head.

Step 5: Return Weights to Shoulder Level

Drop your elbows straight down and lower the weights back to shoulder level.

Step 6: Lower Weights

Straighten your arms, allowing the weights to hang at your sides. 

Step 7:  Drop to Squat

Come back down to the squat position, shoulders over knees with your glutes almost touching your ankles. The weights should be resting on the floor.

Step 8: Release the Weights and Resume Beginning Position

Let go of the dumbbells and come back to the standing position with your hands at your sides.

Each time you repeat the eight steps is one repetition, or rep. Perform 10 reps per set. To make this workout effective, you should perform 10 sets. Perform them quickly to raise your respiration and pulse to obtain maximum benefit from this exercise.


In order to make sure you don’t injure yourself performing this exercise, start easy and increase the difficulty and speed. A full stretching routine after a good warm-up will make you less likely to injure yourself by pulling a muscle. To make sure you don’t injure your back during the exercise, keep your back straight as you bend at the waist, or wear a weight belt.

Increase the Intensity of the Workout

To increase the intensity of this exercise routine, you can increase the weight you’re lifting or increase the number and speed of the reps in each set by five reps. Increasing both the weight and reps will increase the intensity even more.

Muscle Groups Benefited

Performing this exercise will use all of the muscles in your legs, glutes, hamstrings, quads and calves. It will also work your lower and upper arms and shoulders.

The drop squat with dumbbell press is a very effective exercise if you’re trying to slim down while receiving an overall muscle toning.


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