Squat with Shoulder Press

Exercise Information

Exercise Name:Squat with Shoulder Press
Resistance Band Type:A resistance band with handles
Equipment Required:
Body Parts Exercised:Lower back, butt, legs, chest, arms and core

Exercise Procedure

Exercise Start Position
  1. In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold the handles with your hands in front of your shoulders.
  2. Maintain the natural curve in your lower back.
Exercise End Position
  1. Legs bent as low as you can whilst maintaining the natural curve of your lower back.
  2. There should be some tension in the resistance band at this end position
Exercise Start Position
Exercise End Position
  1. Start by bending at your hips (i.e. move your buttocks backwards) and then bend your legs.
  2. Ensure that your knees stay in line with your feet.
  3. Maintain your head in a position in line with your body.
  4. Bend your legs as low as you can whilst maintaining the natural curve of your lower back. Maintaining an active core will assist.
  5. As you return to the start position, start to extend your arms directly above you so that you finish in a position with your arms directly above you in a standing position.
  6. Then, repeat the entire movement.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Squat with Shoulder Press Demonstration Video