Squat Bicep Curl

This exercise works your glutes, legs, core, arms, and shoulders…in only 60 seconds!

Workout & fitness instruction with CEO and founder Ann Barnes.

The squat bicep curl is a beginner-friendly, full-body exercise that works your glutes, legs, core, arms, and shoulders all in one movement. It’s a great way to combine lower-body strength with upper-body toning in a simple, efficient workout.

Start by standing with your feet shoulder-width apart, holding light weights in each hand with your palms facing forward. Engage your core and keep your chest lifted. Slowly lower your hips into a squat, making sure your knees stay behind your toes and your weight stays in your heels.

As you rise from the squat, bend your elbows and curl the weights toward your shoulders, keeping your shoulders relaxed. Pause briefly at the top, then slowly lower the weights back to your sides as you prepare for the next squat.

Repeat for 8–12 controlled repetitions, focusing on smooth, steady movements. This combination strengthens multiple muscle groups, improves balance, and builds functional full-body strength for beginners.