Dumbbell Squat-to-Press Thruster

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes, Anterior Deltoid

Secondary muscles

Triceps, Core

Equipment

Dumbbell

Movement pattern

Conditioning (Push force)

Difficulty

Intermediate

Working rep range

8-15 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Establish a smooth, repeatable movement rhythm and maintain an upright, balanced posture.
2. Keep your breathing rhythmic and timed to your movement output to maintain aerobic pacing.
3. Drive through each repetition with consistent power, keeping joint mechanics aligned.
4. Conclude each round with controlled deceleration rather than abrupt halts.

Joint & safety considerations

Filtered for Knee, Shoulder Impingement sensitivity. When you flag knee or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Cross Trainer (Elliptical)	Cardio Machine swap	Cardio Machine
Heavy Prowler Sled Push	Machine swap	Machine
Stair Climber (Stepper)	Cardio Machine swap	Cardio Machine
Stationary Bike	Cardio Machine swap	Cardio Machine
Treadmill	Cardio Machine swap	Cardio Machine
Air Bike High-Output Intervals	Cardio Machine swap	Cardio Machine

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.