Legs · Compound
Zercher Squat
A squat with the barbell held in the crooks of the elbows that trains the quads while challenging the core and upper back.
- MAIN MUSCLE
- Quads
- ALSO WORKS
- Glutes, Core, Upper back
- EQUIPMENT
- Barbell
- LEVEL
- Advanced
- REPS
- 5-8
- TEMPO
- 2-1-1
HOW TO DO IT
Set the bar in a rack at about waist height and hook it into the crooks of your elbows, hands close together in front of your chest.
Lift the bar out, step back and set your feet about shoulder-width apart with the toes slightly out.
Brace your core, then squat down between your hips until your elbows reach just inside or above your knees.
Drive up through the whole foot, keeping your chest up and the bar tight to your body.
COMMON MISTAKES
- Upper back rounding as the bar pulls forward; keep the elbows tucked in, the chest up and the bar close to the torso.
- Letting the bar slide toward the forearms; keep the elbows bent and the bar deep in the elbow crease.
TIPS
- A bar pad or a towel around the bar makes the hold more comfortable while you learn the lift.
QUESTIONS
Which muscles does Zercher Squat work?
The main muscle is Quads. It also works Glutes, Core, Upper back.
How many reps should I do?
FORGE suggests 5-8 reps for Zercher Squat. The app adjusts sets and reps to your goal and level.
What can I do instead of Zercher Squat?
These train the same muscles: Front Squat, Goblet Squat.