Zercher Squat

How to do it

Hold a barbell in the crooks of your elbows, close to your chest. Perform a squat, keeping your core tight and elbows up throughout the movement.

1. 1Feel your quads, glutes, and core working as you squat with the bar cradled in your elbows
2. 2Keep your torso upright and elbows tucked to maintain the bar's position
3. 3Drive through your heels and squeeze your glutes at the top

Common mistakes

• ×Avoid letting the bar roll away; keep arms tight
• ×Don't let your knees cave in or your chest drop forward
• ×Avoid using excessive weight that strains your arms or compromises form

Muscles worked

The zercher squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsSupport
• Lower BackSupport
• Upper AbsSupport
• CalvesSupport