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A 30-Day Squat Challenge to Put Your Lower Body to the Test

30-Day Squat Challenge

A 30-Day Squat Challenge to Put Your Lower Body to the Test

May 8, 2024 by Mirel Zaman

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6

Split Squat to Overhead Press

Sit on the edge of an exercise bench, step, or stool and extend one leg out in front of you. Let your leg drop to the ground heel first, and mark the spot where your heel lands.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Place one heel in line with the marked spot. Raise your other leg behind you, resting your toe/forefoot on the bench, step, or stool, aiming to balance your weight between your two feet. Your foot should be close to the front edge of the bench, but not so near the edge that you risk slipping off.
Bring the dumbbells up to just above your shoulders.
Bend your front knee to lower your body. As you sink down, your back knee will bend toward the floor. Focus on hinging at the hips and driving your glutes back toward the bench.
Aim to bring your front thigh parallel to the ground, but only lower yourself to a point where you're able to maintain proper form.
To return to standing, drive through the front leg, using the glutes and quads to bring yourself back up. As you rise back up, straighten your elbows to press your weights up. Don't lock the front knee when you reach the top.
Reset your weights, bending your elbows to bring them back to above your shoulders. That's one rep. (Make sure to do an even number of reps on each side.)

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