Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat is a great exercise that engages multiple muscles and primarily strengthens the legs. This exercise targets quads and the upper back. Glutes and hamstrings are also engaged
Demonstration Video
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Target Muscles
Instructions
- Stand in a shoulder-width stance with your legs apart. Cross your arms with each hand on the bar and support the bar on your shoulders. The triceps will remain parallel to the floor to keep the weight on your shoulders.
- Without arching your back, slowly lower your hips until your thighs are parallel to the floor. Break. Exhale and quickly return your hips to the starting position.
Tips
- Make sure you keep your elbows high throughout the exercise.
- Make sure the barbell is securely fastened to your shoulders.
- Do not allow your back to round during the exercise. Instead, keep your spine straight and your chest up.
Alternative Exercises
Dumbbell Squat
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
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