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Zercher Squat
PushCompoundBarbellExpert
Muscles worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Instructions
- 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
- 2Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
- 3Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- 4Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 5Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Zercher Squat
The Zercher squat places the bar in the crook of the elbows rather than on the shoulders, shifting the load toward the front of the body and demanding intense abdominal bracing to keep the torso upright. This unusual position heavily works the quads and core while often being more comfortable for people with limited shoulder mobility.
check_circleBenefits
- check_circleIntense core bracing in addition to leg work
- check_circleComfortable alternative for limited shoulder mobility
- check_circleGood quad development thanks to the forward torso position
lightbulbExecution tips
- lightbulbUse a towel or padding around the bar for elbow comfort
- lightbulbKeep the torso as upright as possible throughout
- lightbulbStart with a light load; the position is unusual
warningCommon mistakes
- warningTorso leaning too far forward under the load
- warningElbows slipping out of position during the descent
- warningLoading too heavy before mastering the position
helpFrequently asked questions
Why choose the Zercher squat over a classic squat?expand_more
It's useful if you have shoulder or wrist discomfort that makes the classic barbell squat uncomfortable.
Does it need special equipment?expand_more
No, but padding on the bar at the elbows greatly improves comfort.
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