Squat Bicep Curls combine a squat and bicep curl to work the quads, glutes, hamstrings, and biceps in a single movement. Hold a dumbbell in each hand at your sides, feet shoulder-width apart. Perform a squat by bending your knees and pushing your hips back, then rise and curl the dumbbells toward your shoulders. This compound exercise improves full-body strength, coordination, and endurance. Gymcheq emphasizes controlled motion and proper alignment for safety and maximum benefit.