Centre Squat to Crossed Position
The Centre Squat to Crossed Position is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Centre Squat to Crossed Position Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Adductors
How to do the Centre Squat to Crossed Position
Setup
Standing with feet wider than shoulder-width apart, toes pointing slightly outward. Keep your chest up and core engaged.
Movement
Standard Squat: Lower your hips into a sumo squat until thighs are parallel to the floor, keeping weight distributed evenly.
Lateral Shift: From the bottom of the squat, shift your body weight to one side, extending the opposite leg outward, mimicking a side lunge position (Cossack squat).
Return: Push through the bent leg to return to the center sumo squat position.
Repeat: Alternate the shift to the opposite side while maintaining a low squat height throughout the transition.
Centre Squat to Crossed Position FAQs
What muscles does the Centre Squat to Crossed Position work?
The Centre Squat to Crossed Position mainly works the quads and glutes & hips, with help from the hamstrings and hip adductors (inner thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Centre Squat to Crossed Position?
None. The Centre Squat to Crossed Position is a bodyweight exercise, so you can do it anywhere.
Is the Centre Squat to Crossed Position 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 Centre Squat to Crossed Position go on?
It belongs on leg day in a push/pull/legs routine.
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