Squat and shoulder press, if done perfectly, will help you build your legs and shoulders.

To learn to do them perfectly, go through the video and instructions in this post.

• Stand straight with your feet shoulder width apart. Grab a dumbbells in each hand and rest them on your shoulders.
• Do a regular squat.
• Get back to the starting position and without stopping lift the dumbbells skywards until there your elbows are not bent.
• Bring the dumbbells back to the starting position.
• Repeat.