Zercher Squat.

How to do it.

1. Step 01

   Hold the bar in the crooks of the elbows

2. Step 02

   Stand tall and brace the core

3. Step 03

   Descend into a deep squat

4. Step 04

   Keep the chest up and elbows high

5. Step 05

   Drive through the feet to stand

6. Step 06

   Squeeze at the top

Pro cues.

• Use a pad or sleeve for comfort

• Keep the upper back tight

• Brace hard to stay upright

Questions, answered.

What is the Zercher Squat?

Front-loaded squat holding the bar in the elbows that builds the quads and core.

What muscles does the Zercher Squat work?

The Zercher Squat primarily works your quadriceps and glutes. It also recruits your core and upper back as secondary movers.

What equipment do I need for the Zercher Squat?

You need a barbell to perform the Zercher Squat.

How many sets and reps should I do for the Zercher Squat?

A typical prescription for the Zercher Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Zercher Squat good for beginners?

The Zercher Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.