Squat Curl Press
Start standing with feet about shoulder width apart and weights down at either side of you. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. Perform a curl, then rotate at shoulders and perform a press to meet the weights over your head. Lower the weights back to your shoulders, then back to your sides before performing the next squat. Be careful to keep your gaze ahead of you, not to let your upper body lean forward, and prevent your knees from bowing inward or outward. You should never be on your toes while performing a squat.