Single-Arm Squat & Press

Step 1

Holding a dumbbell in your right hand and placing your left hand on your hip, plant both feet on the floor hip-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Allow the dumbbell to gently run down the outside of your right leg. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

Step 3

Exhale. Push through your heels and extend your legs to return to the starting position.

Step 4

Inhale. Bend your elbow to bring the dumbbell into your chest, ensuring that the dumbbell is parallel to (in line with) the floor and that your elbow remains in close contact with the right side of your body.

Step 5

Exhale. Extend your elbow to press the dumbbell above your head, ensuring that your arm is in line with your ears.

Step 6

Inhale. Bend your elbow to lower the dumbbell in towards your chest.

Step 7

Exhale. Extend your arm by your side to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.

Sweat logo
Sweat

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Upper Legs
Glutes
Shoulders
Arms
Beginner
Gym-based equipment
At-home equipment
Strength

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.