Arm-Cross Squat
Elevate your lower-body workout with the Arm-Cross Squat. Combine fluid upper-body movement with a deep squat to improve coordination, balance, and total-body engagement in one smooth motion.
The Arm-Cross Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, core and shoulders. No equipment needed: it uses just your bodyweight.
Arm-Cross Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
How to do the Arm-Cross Squat
Setup
Stand tall with feet shoulder-width apart.
Keep your chest proud and your core engaged.
Movement
Squat Phase: Inhale and hinge at the hips, bending your knees to descend into a squat position while keeping your back straight and weight primarily in your heels.
Arm Action: As you lower into the squat, swing your arms across your chest, crossing them over each other.
Return Phase: Exhale, push through your heels, and drive back up to a standing position.
Uncrossing: As you rise, extend your arms outward and upward fully, opening your chest wide.
Tips
Keep the movement fluid and synchronized between your legs and arms.
Ensure your knees track in line with your toes throughout the descent and ascent.
Arm-Cross Squat FAQs
What muscles does the Arm-Cross Squat work?
The Arm-Cross Squat mainly works the quads and glutes & hips, with help from the hamstrings, core and shoulders. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Arm-Cross Squat?
None. The Arm-Cross Squat is a bodyweight exercise, so you can do it anywhere.
Is the Arm-Cross Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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