Squat Press w/ Weight Plate

Beginner Level of Difficulty

The squat and press with the weighted bar is a beginner compound exercise. The squat and press targets the legs, shoulders, arms and core and is a great warm-up exercise for any program.


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.

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.

Equipment Used

Picture of Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

Exercise Instructions

squat press w/ weight plate - step 1

Step 1

Start with your feet shoulder width apart with the weight plate resting in your arms at chest height..

squat press w/ weight plate - step 2

Step 2

Squat down maintaining a neutral spine until your elbows touch your knees.

squat press w/ weight plate - step 3

Step 3

Stand back up and finish the exercise with a shoulder press.