Arm Full-Circles Squat
Squat & tone! This full-body move boosts mobility and strength. Squat low, circle arms, repeat! Great for warm-ups or a quick workout.
The Arm Full-Circles Squat is a compound exercise that mainly works the quads and chest, with help from the core and back. No equipment needed: it uses just your bodyweight.
Arm Full-Circles Squat Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Arm Full-Circles Squat Variations and Alternatives
How to do the Arm Full-Circles Squat
Stand with your feet shoulder-width apart, arms by your sides.
Start by slowly lifting your arms forward and upward until they are fully extended above your head.
As you raise your arms, initiate a squat by bending at the hips and knees, sitting back as if you are lowering onto a chair.
Continue to squat down while simultaneously completing the arm circle, bringing your arms down and behind you as you reach the lowest point of your squat.
Your arms should be moving in a smooth, controlled full circle motion throughout the exercise.
Once you are in the full squat position, with your arms extended behind you, reverse the motion by rising from the squat.
Raise your arms up behind you and complete the upward arc of the circle, bringing your arms back overhead as you stand up to the starting position.
Ensure to keep your core engaged, back straight, and heels planted on the floor throughout the movement.
Repeat for the desired number of reps, remembering to breathe deeply and maintain a smooth and controlled motion throughout the exercise.
Perform this exercise to work on both lower body strength and upper body mobility. It can be a great addition to a dynamic warm-up or used as part of a bodyweight circuit.
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Arm Full-Circles Squat FAQs
What muscles does the Arm Full-Circles Squat work?
The Arm Full-Circles Squat mainly works the quads and chest, with help from the core and back. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Arm Full-Circles Squat?
None. The Arm Full-Circles Squat is a bodyweight exercise, so you can do it anywhere.
Is the Arm Full-Circles Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Arm Full-Circles Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arm Full-Circles Squat variations and alternatives?
Similar exercises include the Stepback Arm Circles, Arms Circles Front Step, Arms Circles Knee Raise and In-Place Arm Circles Marching.
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