Zercher Squat
- Pro
- Advanced
- Gym
The Zercher squat cradles a barbell in the crooks of your elbows at your chest instead of on your back, then squats it down between your knees. Holding the load in front trains the quads, glutes and abs to stay upright under a deep knee bend. Advanced lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Quads, Glutes, Abs
- Equipment
- Barbell, Power rack
- Logged as
- Weight and reps
How to
- Cradle the bar in the crooks of your elbows at your chest.
- Set your feet shoulder-width, toes slightly out.
- Squat down between your knees, elbows inside them.
- Drive through your whole foot back to standing.
Form cues
- Brace your abs before you start descending.
- Sit back slightly as your knees bend deep.
- Keep your elbows tucked close to your body.
Common mistakes
- Knees cave inward at the bottom of the squat. Push your knees out over your toes.
- Heels lift as you sink to full depth. Root your whole foot down through the floor.
- Bar slips down and away from the elbows. Curl your wrists up to hold the bar tight.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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