Legs · Bodyweight
Bodyweight Arms Out Squat
The bodyweight arms out squat is a foundational lower-body exercise that strengthens the quadriceps, glutes, and hamstrings without any equipment. Extending the arms forward acts as an effective counterbalance, making it ideal for beginners learning squat mechanics or as a warm-up drill for experienced lifters.
- Muscles
- Legs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Stand with feet shoulder-width apart.
- Extend your arms straight out in front of you at shoulder height.
- Push your hips back and bend your knees to lower your body into a squat.
- Keep your chest up, weight on your heels, and arms extended forward for balance.
- Descend until thighs are parallel to the floor.
- Push through your heels to return to standing.
Common mistakes
- Lifting the heels off the floor shifts excessive stress onto the knees and compromises balance.
- Allowing the knees to cave inward places harmful torsional stress on the joints and reduces glute activation.
- Dropping the arms below shoulder height eliminates the counterbalance and causes the torso to collapse forward.
- Rounding the lower back at the bottom of the descent increases strain on the lumbar spine.
Tips
- Keep your arms fully extended at shoulder height throughout the entire range of motion.
- Ensure your knees track continuously in the same direction as your toes as you descend.
- Initiate the movement by pushing the hips back and maintaining full foot contact with an emphasis on the heels.
Sets and reps
Perform 3 to 4 sets of 15 to 25 repetitions with 45 to 60 seconds of rest between sets to build muscular endurance and reinforce proper technique.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why are the arms kept straight out in front during this squat?
Extending your arms creates a natural counterbalance, allowing you to keep an upright torso and sit deep into the squat without falling backward.
Does this exercise prepare you for barbell squats?
Yes, it safely reinforces essential hip-hinge mechanics and knee tracking before you introduce external weights.
