Primary muscles: Quads, hamstrings, glutes, triceps
Secondary muscles: Arms, shoulders, upper back, core
SQUAT WITH OVERHEAD TRICEP EXTENSION INSTRUCTIONS
1. Stand with your feet a little wider than shoulder-width apart, hold a dumbbell in each hand and raise your arms up and over your head.
2. Squat until your thighs are parallel to the floor, and lower the dumbbells to the floor.
3. Stand up, lift the dumbbells over your head, bend your elbows and lower the dumbbells to the back.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Open your chest, engage your core and maintain your back flat, your hips back and your elbows pointing forward. Inhale as you squat and lower the dumbbells to the floor. Breathe out as you put pressure on the heels to stand up and press your arms up.
The squat with overhead tricep extension is a compound move that pairs the bodyweight squat with the dumbbell triceps extension. This is a full body exercise that strengthens the muscles, boosts the metabolism and improves your endurance and fitness level.
SETS AND REPS
If your goal is to lose weight and improve your endurance, choose lighter dumbbells and do 2 or 3, 30-second to 1-minute sets. If your goal is to increase muscle power and strength, choose heavier dumbbells and do 4 or 5 sets of 6 to 8 repetitions.
To calculate the number of calories burned doing the squat with overhead tricep extension, enter your weight and the duration of the exercise: