Squat to Overhead Press

This exercise works your glutes, laterals & core, improves your balance, and takes only 60 SECONDS.

Workout & fitness instruction with CEO and founder Ann Barnes.

The squat to overhead press is a beginner-friendly exercise that strengthens your glutes, shoulders, and core while improving balance and coordination.

Start by standing with your feet shoulder-width apart and holding light weights or just using your body weight. Keep your chest lifted, shoulders relaxed, and core engaged. Slowly bend your knees and lower your hips into a squat, keeping your weight evenly distributed through your heels and ensuring your knees stay behind your toes. Pause briefly at the bottom of the squat.

From this position, press your arms overhead in a controlled motion, keeping your core tight to prevent arching your back. Slowly lower your arms as you return to standing, squeezing your glutes at the top.

Focus on smooth, controlled movements rather than speed. Start with 8 to 12 repetitions, resting as needed. This exercise builds strength, enhances balance, and engages multiple muscle groups simultaneously, making it an efficient full-body move for beginners.