Quads · Barbell · Advanced
How to do Barbell Zercher Squat
The barbell Zercher squat is a lower body exercise where the barbell is held in the crooks of the elbows, emphasizing the glutes, quadriceps, hamstrings, calves, and core. It requires significant core stability, upper body strength, and proper squat mechanics.
- Also works
- Hamstrings, Calves and Core
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Barbell Zercher Squat, step by step
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability.
- Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- Keep your knees in line with your toes and your weight in your heels.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Zercher Squat →
Muscles worked
Barbell Zercher Squat works your quads and glutes as the main movers, with help from your hamstrings, calves and core.
Track Barbell Zercher Squat in SPLYT
Barbell Zercher Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
