Crossed-arm Barbell Front Squat
Muscle Groups: Glutes, Quads
Crossed-arm Barbell Front Squat focuses on Glutes, Quads, with Biceps, Chest, Forearm, Hamstrings, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Crossed-arm Barbell Front Squat with proper form and technique.
- 1
Stand facing a racked barbell at shoulder height, positioning it across the front of your shoulders, just above your collarbones.
- 2
Cross your arms over your chest and place your hands on top of the barbell to secure it against your shoulders, ensuring your elbows point forward and up.
- 3
Lift the barbell off the rack by extending your legs, then take a small step back, positioning your feet shoulder-width apart with toes pointed slightly outward.
- 4
Keeping your chest up and core tight, begin to lower your hips as if sitting back into a chair, maintaining an upright torso.
- 5
Continue lowering until your thighs are parallel to the floor, or as deep as comfortable while keeping your knees tracking in line with your toes.
- 6
Drive through your heels and push your hips forward to return to the starting standing position, fully extending your hips and knees at the top.
Secondary Muscles
While Crossed-arm Barbell Front Squat primarily targets Glutes, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Chest, Forearm, Hamstrings, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Crossed-arm Barbell Front Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Crossed-arm Barbell Front Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
