HyperBody
Exercise library · Legs

Zercher Squat.

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

AdvancedBarbell
Zercher Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Core · Upper back
The play-by-play

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

What separates good from great

Pro cues.

  • Use a pad or sleeve for comfort

  • Keep the upper back tight

  • Brace hard to stay upright