If you could only do one exercise, make it the squat to press. Also known as the thruster, this move combines a full squat with an overhead press in one fluid movement, working your legs, core and shoulders together. Certified personal trainer Renee Simms explains, “While no single movement can effectively hit every major muscle group in complete isolation, if I had to choose an exercise that comes closest, it would be the squat I have to press.”
The move requires only dumbbells or kettlebells, adapts to any fitness level, and produces results in 20-minute sessions. This makes it ideal for small living spaces, quick additions to gym workouts or traveling when equipment is limited.
When you squat to press, your legs and glutes release you from the squat, your braces to keep your torso stacked through the transition, and your shoulders, upper back, and triceps lock the weight overhead. It’s the coordination the exercise requires that sets the powerlifter apart from most individual exercises, which tend to focus on strength, power or conditioning in isolation. Squat-to-press hits all three and carries over into everyday life. Standing up from a low chair, lifting a bag overhead, or carrying food are regular movements that follow the same patterns as this exercise.
Strength and conditioning research suggests that dynamic movements like the dumbbell push trigger a greater short-term increase in growth hormones than just lifting heavy. These hormones are essential to keep your metabolism going and your muscles defined. By adding thrusters to your routine, you’re essentially flipping a switch that kicks your body into high gear, helping you get more out of each rep. That’s why, as a personal trainer and strength coach, I program boosters for clients who want to get the most out of their training time.
Are you ready to try? Below, we’ll detail how to safely perform the squat-to-press with perfect form, along with slight adjustments to match your current fitness level. To back up our findings, we turned to Simms and Josh York, CPT and founder of Gymguyz, for their top exercise tips. They share why this one move earns a spot in so many professional programs and how it helps you get the most out of your training.
How to squat to press with proper form
The dumbbell version of the squat-to-press is the best starting point because the equipment is easy to grip, can be scaled in manageable increments, and works well in tight spaces. Adjustable dumbbells work especially well for home gyms that need a variety of weights without bulk or clutter. According to Simms, “One of the greatest strengths of the bench press is its versatility. This exercise can be adapted to accommodate all fitness levels, from beginners to advanced athletes and even the elderly. Equipment options are varied—a barbell for maximum strength, dumbbells or kettlebells for unilateral control for strength, or even a coordination medicine ball.”
How to squat to press
Start light and focus on your form for best results.
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Stand with your feet about shoulder-width apart and your toes slightly pointed outwards.
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Hold a dumbbell in each hand at shoulder level, elbows slightly in front of your torso, palms facing in or facing each other.
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Engage your core slightly and keep your ribcage aligned directly over your pelvis.
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Initiate the squat by pushing your hips back and down, keeping your chest high and your weight distributed through the middle of your leg. Keep your spine neutral without excessive arching.
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Lower to a comfortable depth, ideally with your thighs reaching parallel to the ground or lower. Make sure your knees support your toes without collapsing inward and keep your heels on the ground.
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Push through your legs to sit explosively.
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Use the upward momentum from your legs to help drive your overhead press.
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Press the dumbbells straight up until your arms reach full extension with your biceps next to your ears.
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Stay upright at the top with your glutes contracted. Do not bend your torso back.
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Control the dumbbells as you lower them back to shoulder height, then immediately begin the next squat. Keep the movement flowing continuously.
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Perform 3 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets.
Make it easier
If the full squat to press feels like too much now, scale it back without losing the pattern. “The changes make movement affordable and safe,” says Simms.
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Squats with body weight + press: Start with body weight only. Practice the squat mechanics first, then add an overhead hand at the top to adjust the timing. Once it feels smooth, add light dumbbells.
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Squat box or bench press: “Beginners can use a box or bench as a depth guide, essentially performing a sit-to-stand followed by a press,” explains Simms. “This builds confidence, reinforces good mechanics and reduces joint stress.” Lower yourself to the box, stand back up, then press overhead. It is the same model with a built-in safety net.
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Single Dumbbell Press Squats: Hold a dumbbell at chest level in a goblet position, then press with both hands or alternatively press with one arm. This reduces the overall load and allows you to focus on controlled movement.
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Partial radius option: Squat to a shallower depth or press to a lower end point until your mobility and strength improve. Working within your current capabilities is always smarter than forcing a range you haven’t yet developed.
Make it harder
Once the basic dumbbell thruster feels comfortable, you can step up the challenge without changing the movement itself.
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heavier dumbbells or kettlebells: Gradually progress the pregnancy. Double kettlebells in a front stance add a stability challenge in addition to the extra weight.
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rep time: Slow your descent phase to 3 seconds as you descend into a crouch. This increases the time under tension and builds more control.
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Break at the bottom: Hold for 1 to 2 seconds at the bottom of the squat before driving up. This eliminates the stretch reflex, forcing you to generate power from a stop.
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Barbell Thruster: “More advanced exercisers can progress to a deep front squat with a smooth, powerful press, increasing both strength and mobility demands,” says Simms. The barbell allows for heavier loading, but technique becomes even more critical.
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Conditioning finisher: Use timed sets, such as 30-45 seconds of clean form work, to turn the squat to press into a metabolic challenge.
Looking for shorter and more effective workouts? Try these trainer-approved options:
Our favorite gear
Here are two of our top picks for squat-to-press home workouts.
Nuobell
The Nüobell 580s rank as our favorite adjustable dumbbells because they adjust seamlessly from 5 to 80 pounds with a simple twist of the handle. The knurled aluminum handle provides a secure grip even with sweaty hands, and the dumbbells are compact at lighter weights, feeling more like traditional dumbbells than bulky adjustable sets. As you get stronger, you won’t outgrow them, as the wide range suits most people’s needs for years of progress. A slight downside, however, is that the edges of the board can press into your hands for goblet-style moves.
Yes4All
This budget-friendly kettlebell ranks as our top pick for beginners and is ideal for squat variations to one-arm presses. The lower handle provides better stability and control by keeping the center of gravity closer to the grip. The vinyl cover protects your floors and the flat bottom makes for easy storage. Available in weights up to 5kg, it’s a solid choice for beginners or anyone looking for a kettlebell option without a big investment.
Frequently Asked Questions
Can an exercise replace a full workout?
“No single exercise can perfectly train every major muscle group,” says York. “That’s not how smart programming works.” That said, the squat-to-press approaches a full-body stimulus. If you’re short on time, a few sets of thrusters paired with a pulling movement like rows along with a core can make for a surprisingly complete session.
What weight should someone start with?
Getting started is easier than you think. A weight you can press overhead for 10-12 clean reps is a good benchmark. For many people, that means 10-20 pounds per dumbbell. Build your technique first, then add load over time.
Is it squatting power or cardio?
The squat-to-press is both a strength and cardio movement. “The lower body—the glutes, quadriceps, hamstrings, and calves—raises the weight, pulling you out of the squat and driving the movement upward,” says Simms. Heavier weights with lower reps build strength, while lighter weights with higher reps or timed sets push conditioning. Adjust your load and rep scheme based on your goal for that session.
How often should someone squat to press?
Squat to press training one to three times a week works well for most people, depending on their overall schedule and recovery capacity. If you already train your legs or shoulders on other days, once or twice a week is enough.
Meet our experts
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Renee Simms, CPT, Owner and Founder of Alida 126 Personal Fitness, Certified Personal Trainer and Master Trainer specializing in Corrective Exercise, Functional Movement and Behavioral Adaptation
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Josh York, CPT, Founder and CEO of GYMGUYZ; ISSA Certified Personal Trainer
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a physician regarding your health questions.