Exercise guide
Slight Squat Front Raise
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
This compound movement combines a partial squat with a front arm raise to engage the lower body and shoulders simultaneously while challenging core stability. It's effective for building functional coordination and endurance in the quads, glutes, and anterior deltoids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and toes pointed slightly outward.
- Position your arms at your sides with palms facing your body.
- Engage your core and pull your shoulder blades down and back.
How to do it
- Inhale and simultaneously lower into a shallow squat while raising your straight arms forward to shoulder height.
- Hold the bottom position for one second, keeping your arms parallel to the floor.
- Exhale as you drive through your heels to stand up, lowering your arms back to the starting position.
- Maintain a controlled, steady tempo throughout the entire range of motion.
Form checklist
- Keep your weight in your heels and mid-foot, not your toes.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your torso upright and avoid leaning too far forward as the arms rise.
- Maintain straight arms without locking the elbows to protect the joints.
Pro tips
- Focus on 'reaching' toward the wall in front of you to maximize tension in the anterior deltoids.
- Brace your abdominals throughout the movement to prevent your lower back from arching as you raise your arms.
- Squeeze your glutes firmly at the top of the movement for full hip extension.
Make it harder
- Increase the squat depth to a full 90-degree angle while maintaining the arm raise.
- Slow down the eccentric (lowering) phase to three seconds to increase time under tension.
Frequently asked
- What muscles does the slight squat front raise work?
- The slight squat front raise primarily targets the glutes and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the slight squat front raise?
- The slight squat front raise requires no equipment — just your body weight.
- Is the slight squat front raise good for beginners?
- Yes. The slight squat front raise is a beginner-friendly movement and a strong foundation to build on.