Drop Squat with Dumbbell Press

Beginner Level of Difficulty

The drop squat with dumbbell press is a beginner level compound exercise. This exercise targets the legs and shoulders and is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

drop squat with dumbbell press - step 1

Step 1

While holding the dumbbell in both hands in front of you, drop down into a wide squat position placing your body weight on to your heels. Press the dumbbell directly over your head.

drop squat with dumbbell press - step 2

Step 2

Once you have hit the bottom of the drop squat, explode through your heels and push yourself back up into a standing position. Return the dumbbell back to your chest.

drop squat with dumbbell press - step 3

Step 3

Drop back down into the squat, press the dumbbell over your head and repeat the action.