Legs / Intermediate / Compound (multi-joint)

Crossed-Arm Front Squat

A barbell squat with the bar held across the chest by crossed arms that emphasizes the quads and upright posture.

At a glance

Primary

Quads, Glutes

Secondary

Adductors, Hamstrings, Abs, Upper back (rhomboids, mid/lower traps)

Equipment

Barbell

Movement pattern

Squat, Knee extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Take a barbell from a rack and rest it across the front of your shoulders, holding it in place with your arms crossed.
2. Stand with feet slightly wider than shoulder-width, toes turned slightly out.
3. Squat down by bending your knees and hips, keeping your torso upright and elbows high, until your thighs are about parallel.
4. Drive back up to standing.

Tips

• Keep your elbows up so the bar does not roll forward.
• Keep your weight over mid-foot.

Open in the appGet started