About this exercise
A squat variation in which the barbell rests in the crook of the elbows, shifting the load to the front of the body. It heavily targets the quads while demanding strong core and upper-back engagement to keep the torso upright.
Zercher squat
Step by step instructions, muscle activation and variants for the Zercher squat.
HardQuadriceps
How to Perform
- Position the barbell in a rack at about waist height, or deadlift it up from the floor
- Hook the bar into the crook of your elbows and clasp your hands together
- Stand with your feet shoulder-width apart and chest up
- Brace your core and squat down by bending your hips and knees
- Descend until your thighs are at least parallel to the floor
- Drive through your heels to stand back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstringsLower backCore
Common Mistakes
Common mistakes content is coming soon.
About the Zercher squat
The Zercher squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.