Say hello to the KILLER squat to press move to lose weight instantly

To lose weight in no time, you ONLY need to remember these golden rules. One, eat healthy and two, do the squat to press exercise.
squat to press
Burpees are old-school; squat to press is the new weight loss rule! Image courtesy: Shutterstock
Nikita Bhardwaj Published: 14 Nov 2021, 09:00 am IST
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Nothing is more satisfying than doing something that offers multiple benefits. This applies to weight loss too! We always fall for that ONE exercise that can help us lose weight from all sides. Today, we’ve got for you another such workout that will help in toning your arms, legs, and belly. Ladies, say hello to the squat to press exercise.

Squat to press is a compound exercise that is done with the help of weights. It is a mix of cardio and muscle training – that’s what makes it a perfect fit for those who are looking for instant weight loss.

Squat to press targets every muscle from your head to toe. But if we talk about the major muscles that are targeted, here’s what it looks like:

  • Core (which includes your belly and sides)
  • Glutes
  • Thighs
  • Arms
squat to press
Lose weight ASAP with squat to press! Image courtesy: Shutterstock

So without any further ado, let’s reveal how it’s done.   

Steps to perfect a squat to press in one go

Step 1: Stand straight with feet shoulder-width apart. Hold a dumbbell in each hand. The arms will stay on the side.

Tip: Opt for a pair of dumbbells that can help you maintain proper mobility; 2.5 to 5 kilos is ideal. You can also use a kettlebell. 

Step 2: Now, move into a full squat. That means go as deep into a squat as you can.

Also, read: Combine skipping with squats for 30 minutes every day and get toned legs in a month

Step 3: Next, stand up, do a bicep curl (touching the dumbbell to your shoulders), and raise your arms over your head. Note that the dumbbells should face the roof.

Step 4: Bring your elbows down, and come back to the position you started with.


Keep an idea of your risk of weight-related issues.

Check BMI


squat to press
According to Namrata, squats will ‘challenge your balance.’ Image courtesy: Shutterstock

All you newbies out there can do 10 to 15 of these, and at least 4 sets. Others can very well do 20 to 25 counts, and at least 5 sets. You can also do it like Tabata. So, one round of 45 seconds, 5 seconds rest, and go again. Do 3-5 such rounds.

Tips to double the impact of squat to press exercise

1. Grip

This is key — that’s because holding the dumbbells firmly will help in tightening your arm muscles. It will also improve your balance and mobility. Plus, the impact will be right on target.

2. Core

When you perform this exercise, you NEED to ensure that your stance is on point, and your body is well-grounded. For that, your core needs to be tight and strong. This will also help in burning stubborn belly fat.

Also, read: 10 silly mistakes that you might be committing while doing jumping squats

3. Hold

If you want to improve the impact of this exercise, hold your pose during these positions:

  • While you get into a squat
  • When you are doing a bicep curl
  • When you do an overhead raise

You can hold the position anywhere between 2 and 5 seconds! Remember, the slower the better!

squat to press
Stay fit, stay strong. Image courtesy: Shutterstock

So ladies, if you don’t have time, but want to shed some kilos as quickly as possible — do give the squat to press a try. Trust us, this weight loss exercise will not disappoint you at all. 

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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