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What is the Zercher Squat?
The Zercher squat is a versatile exercise targeting the muscles of the legs, back, and arms. It's particularly useful for enhancing strength and core stability.
How to properly perform the Zercher Squat
- Place a barbell on a squat rack at about waist height.
- Step inside the rack and position yourself in front of the bar with your feet shoulder-width apart.
- Reach down and grip the barbell with an underhand grip, crossing your arms in front of your body.
- Stand up and lift the barbell, bringing it to your upper thighs, using your arms to hold the bar securely.
- Brace your core, keep your chest up, and lower your body into a squat position, pushing your hips back and bending your knees.
- Go as low as you can while maintaining proper form, then push through your heels to return to the starting position.
- Repeat for the recommended number of repetitions.
Targeted muscles and equipment
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Complementary exercises
Other exercises for Quadriceps:
Explore more exercises with Barbell, Bar or other exercises for Quadriceps.
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