Squat Press-up (male)

Squat Press-up demonstration gif

Instructions:

  • 1Start by standing straight, feet shoulder-width apart
  • 2Lower your body into a squatting position, placing your hands on the floor
  • 3Kick your feet back so you are in a push-up position
  • 4Perform a push-up and then return to the squat position
  • 5Stand up straight again, returning to the starting position

Tips:

  • Make sure your back stays neutral during the exercise
  • Keep your abdomen engaged throughout the routine
  • Avoid locking your knees when standing up
  • Breathe in while lowering in squat and push-up positions, and breathe out while pushing up and standing

Squat Press-Up: A Comprehensive Guide

The squat press-up, often referred to as the squat push-up or squat upper press exercise, is an effective bodyweight movement designed to engage multiple muscle groups, particularly the thighs and core. This exercise combines the lower body work of a squat with the upper body strength challenge of a push-up, making it a valuable addition to any fitness routine.

How to Perform a Squat Press-Up

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat, pushing your hips back and bending your knees until your thighs are at least parallel to the ground.
  3. As you stand back up from the squat, place your hands on the floor in front of you.
  4. Kick your feet back into a plank position, ensuring your body forms a straight line from head to heels.
  5. Perform a push-up by lowering your body toward the ground, then push back up to the plank position.
  6. Jump your feet back toward your hands and return to the squat position.
  7. Repeat for the desired number of repetitions.

Benefits of the Squat Press-Up

The squat press-up offers a variety of benefits:

  • Full-Body Engagement: This exercise recruits muscles in the thighs, chest, triceps, and core.
  • Improved Strength and Endurance: It helps build strength in both the upper and lower body while enhancing muscular endurance.
  • Flexibility and Stability: Regular practice can improve overall flexibility and stability, especially in the hips and shoulders.
  • Time Efficiency: This compound movement targets multiple muscle groups, making it a great option for those with limited workout time.

Tips for Success

  • Focus on Form: Maintain proper form throughout the exercise to prevent injury and maximize effectiveness. Keep your core engaged and back straight during the squat and push-up.
  • Modify as Needed: If you're new to this exercise, consider performing push-ups on your knees or eliminating the jump back for a scaled-down version.
  • Increase Difficulty: To intensify the workout, add dumbbells during the squat or try performing a squat press-up jump to increase cardiovascular demand.
  • Practice Progressions: Gradually increase the number of repetitions or incorporate a squat press-up challenge to keep your workouts fresh and engaging.

The squat press-up is a versatile movement suitable for individuals at any fitness level. Incorporate it into your routine for a dynamic workout that builds strength and endurance throughout the entire body.

Squat Press-up Muscles Worked

Arms

Back

Core

Legs