Dead Fly Bodyweight Squat
The dead fly bodyweight squat combines a standard squat with an arm fly movement. As the hips lower, the arms cross forward like a reverse chest fly, and they open back outward on the ascent. This adds a dynamic shoulder and chest element to a lower body squat exercise.
How to do it
- Stand with your feet shoulder-width apart and your arms extended out to the sides.
- Lower into a squat position while simultaneously bringing your arms forward to cross in front of you.
- At the bottom of the squat, your arms should be crossed at chest height.
- Drive through your heels to stand back up and open your arms out to the sides again.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and core braced
- Sync your arm movement smoothly with your squat
- Drive through your full foot to stand back up
- Keep your breathing steady throughout the motion
Breathing: Inhale as you lower into the squat and cross your arms, then exhale as you press back up to the starting position.
Common mistakes
- Rounding your upper back as your arms cross forward, which reduces upper body engagement.
- Rushing the descent, which can cause your knees to cave inward.
- Lifting your heels off the floor, which shifts your balance forward and strains your joints.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, reduce your range of motion when crossing your arms.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my shoulders feel tired before my legs?
Focus on keeping your arm movements controlled rather than rushed, as the upper body endurance will build up alongside your lower body strength.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between lower body sessions to let your muscles repair and grow stronger.
Should my feet be pointed straight ahead?
Your feet should be pointed in a comfortable position that matches your natural stance, usually slightly turned out.