Strength · Recomp guide

Zercher Squats

The zercher squats is an expert strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Barbell
Level
Expert
Zercher Squats, starting position
Start
Zercher Squats, end position
Finish

Setup

Set the bar at about hip height. Hold it in the crook of your elbows, hands clasped, bar tight against your body.

How to do it

  1. Stand up to unrack and step back, feet shoulder-width.
  2. Breathe in and brace.
  3. Squat down between your heels, chest tall.
  4. Drive up through your whole foot.

Coaching cues

  • Keep the bar pinned to your body.
  • Upper back tight.

Common mistakes

  • Letting your elbows drop so the bar pulls you forward.
  • Rounding your upper back.

Safety

Wrap the bar in a pad or towel; the elbow pressure is uncomfortable at first.

Alternatives to the zercher squats

Barbell back squat Barbell, Squat rack Front Barbell Squat Barbell Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bodyweight squat Body weight