A squat variation where the barbell is held in the crooks of the elbows.
- +Targets quads, glutes, and core
- +Enhances balance and stability
- +Requires minimal equipment
- –Can be uncomfortable on the arms
- –Risk of lower back strain
- –Not suitable for heavy lifting
This exercise targets:
Quadriceps
Quads
–
Glutes
Hamstrings
Hamstrings
Adductors
Core
Abs
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar in a rack around mid‑torso height; wedge it into the crooks of your elbows
- Clasp hands together or keep fists up; keep elbows lifted and tucked in
- Stand with feet shoulder‑width, toes slightly out, chest tall
- Brace your core, squeeze upper back, and keep the bar tight to your body
- Sit your hips down and back, knees tracking over toes; stay upright
- Lower until thighs are at least parallel (or as deep as you can with control)
- Drive through midfoot/heels to stand up; keep elbows up and torso tall
- Breathe: big breath before descending, exhale as you rise; use a pad/towel if elbows hurt