Crossed-Arm Barbell Front Squat

Crossed arm barbell front squat is a great exercise for women to slim down and create the lean, sculpted body you want. Though the focus of this exercises is the lower body, your upper body and core also get side benefits.

By using a barbell for squats instead of dumbbells and other free weight equipment, you can increase the amount of weight you lift in smaller increments, which of course leads to more lean muscle mass.

If you’re new to squatting, don’t jump into this advanced barbell squat. Before you attempt to squat with a barbell, you first need to master the exercise using only your bodyweight and gradually add weights such as dumbbells and kettlebells. 

When you feel ready for the bar, perform the exercise without any weight (just the bar) and slowly add plates as you feel more comfortable and gain strength. Remember to always squat in correct form.

How to perform the crossed arm barbell front squat? 

  1. Place a barbell on the rack at chest height. Stand straight with your feet slightly wider than shoulder width apart. Cross your arms and place your hands on top of the barbell. Keep your upper arms parallel to the floor and dismount the barbell from the rack.
  2. Step back and perform the squat keep your arms in the same position for the entire exercise.
  3. Brace your stomach muscles and slowly lower your body until your thighs are parallel to the floor. Hold for 1 seconds, then return to the starting position. Do 3 sets of 8-12 repetitions. Continue for prescribed number of repetitions.

Exercise Table

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  • Initiate the movement by pushing your hips back, then bend your knees. 
  • Set your feet shoulder width apart.
  • Don’t let your elbows and arms drop.
  • keeps your arms parallel to the floor for the entire movement. It will prevent the barbell from rolling forward and also helps you maintain a more upright posture. 
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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