Legs · Barbell
Barbell Full Zercher Squat
How to do the barbell full zercher squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Cradle a barbell in the crooks of your elbows, held tight against your chest, feet shoulder-width. Keeping your torso upright and elbows high, push your hips back and squat down to full depth. Drive through your heels and stand to lockout, keeping the bar locked into your arms throughout.
- 1Feel your quads, glutes, and core working as you squat with the bar at
- 2your elbows
- 3Keep your torso tall and elbows up to hold the bar in place
- 4Drive through your heels and squeeze your glutes at the top
Common mistakes
- Do not let the bar roll away; keep your arms locked tight
- Do not let your knees cave or your chest drop forward
- Do not load so heavy that your arms or form give out
Muscles worked
The barbell full zercher squat mainly works the quads and glutes, with the lower back, upper abs, hamstrings, biceps, forearms, upper traps, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- Upper AbsSupport
- HamstringsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower AbsSupport
- CalvesSupport
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the barbell full zercher squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.