Squat Press Up

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Engage your core and pull your shoulder blades back and down.
3. Position your hands at shoulder height with palms facing each other and elbows tucked in near your ribs.

How to do it

1. Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
2. Exhale and drive through your heels to return to a standing position with explosive intent.
3. As you rise, simultaneously press your arms straight up toward the ceiling until your elbows are fully extended.
4. Lower your hands back to the starting position at shoulder height in a controlled manner to begin the next rep.

Form checklist

• Keep your chest lifted and gaze forward to prevent the torso from collapsing.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a flat back and neutral spine throughout the entire range of motion.
• Keep your heels firmly planted on the ground during the squat phase.

Pro tips

• Focus on the 'transfer of energy' by using the upward momentum from your legs to help drive your arms overhead.
• At the top of the movement, squeeze your glutes and brace your abs to prevent your lower back from arching.
• Think about 'pulling' yourself down into the squat to maintain tension in the hamstrings and glutes.

Make it harder

• Increase the tempo to a rapid, rhythmic pace to emphasize cardiovascular conditioning.
• Add a small hop or jump at the top of the squat to turn the movement into a plyometric exercise.

Frequently asked

What muscles does the squat press up work?

The squat press up primarily targets the deltoids, glutes, pectorals, quadriceps, and triceps, and also works the abs, rotator cuff, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the squat press up?

The squat press up requires no equipment — just your body weight.

Is the squat press up good for beginners?

Yes. The squat press up is a beginner-friendly movement and a strong foundation to build on.

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