Zercher Squat
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Barbell
- Type
- Compound
Position 1 of 2
Position 2 of 2
How to do it
- Set the bar in the rack at about stomach height, with a pad or towel around it if it digs into your elbows.
- Dip under it so it sits in the crook of your elbows, clasp your hands together, and hold it tight to your body.
- Stand up to lift it off the rack, step back, and set your feet about shoulder-width apart with your toes turned slightly out.
- Brace your core and squat down between your knees, keeping your chest up and your upper back tight.
- Drive up through your whole foot, keeping the bar close so your upper back doesn't round forward.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
Also known as
Zercher Squat (Barbell)