Intermediate
Crossed-Arm Barbell Front Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Crossed-Arm Barbell Front Squat targets Glutes, Hamstrings, Quads, Traps as seen below.
Exercise 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.
Bodyweight Squat
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Dumbbell Squat
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