Squats Ii
Squats II is a standard bodyweight squat variation performed with the arms crossed over the chest. The arm position shifts the center of mass and increases the demand on the core and back extensors to maintain an upright posture throughout the movement.
How to do it
- Stand with your feet shoulder-width apart and your arms crossed over your chest.
- Push your hips back and bend your knees to lower into a squat.
- Lower until your thighs are parallel to the floor.
- Drive through your heels to return to standing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet shoulder-width apart.
- Cross your arms securely over your chest.
- Push your hips back as if sitting in a chair.
- Keep your chest upright and core engaged.
- Drive through your heels to return to standing.
Breathing: Inhale as you lower your body into the squat, and exhale steadily as you push back up to standing.
Common mistakes
- Letting knees cave inward, which places unnecessary stress on the knee joints.
- Looking down at the floor, which causes the upper back to round and posture to collapse.
- Lifting the heels off the floor, which shifts your balance forward and reduces power.
- Not squatting deep enough to engage the quads and glutes fully.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and stop the movement immediately.
- If you have pre-existing joint concerns, check with a qualified professional before starting a new lower-body routine.
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
Where should I feel this exercise?
You should feel your quadriceps (front of thighs) and glutes working. Your core and upper back will also feel engaged to keep you upright.
Why are my arms crossed over my chest?
Crossing your arms shifts your center of mass slightly, increasing the demand on your core and back muscles to help maintain proper posture.
How often can I do squats ii?
Beginners can safely perform this movement 2 to 3 times per week, allowing at least one day of rest between sessions.
What should I do if my knees hurt?
Ensure your knees track in the same direction as your toes and reduce your depth. If discomfort persists, stop and consult a professional.