Front Squat With Crossed Arms

Pro Tip

Focus on keeping your elbows up and torso upright more than anything else. Doing so can prevent the barbell from falling forward.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you rest it on your upper shoulders.
Cross your arms over the top of the barbell and grip it with both hands to secure in place over your shoulders.
Lift the barbell from the rack by partially standing up and taking a step back while keeping your elbows up to prevent the barbell from falling.
Inhale and break at your hips, sitting down and keeping your torso upright.
Continue until your thighs are at least parallel to the floor.
Exhale and push through your heels to return to the starting position.
After all reps are completed, walk forward to return the barbell to the rack.

Primary Muscle Groups

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.