Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.

Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you.

Action: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend your knees past 90-degrees.

As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders. Extend your legs at the same rate you extend your arms. Go back into a squat and return your arms to the starting position.


1.     Practice this exercise to properly coordinate the squat action with the shoulder press.

2.     Extend your arms as much as possible at the top of the shoulder press movement.