Zercher Squat
Muscle Groups: Glutes, Quads
Zercher Squat focuses on Glutes, Quads, with Biceps, Chest, Forearm, Hamstrings, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Zercher Squat with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a barbell in the crooks of your elbows, close to your body.
- 2
Lower your body by bending your knees and pushing your hips back, keeping your chest up and core tight.
- 3
Continue until your thighs are parallel to the ground, then drive through your heels to return to the starting position.
Tips for Success
These tips will help you perform Zercher Squat safely and effectively while maintaining proper form.
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Keep your elbows tucked in to avoid strain on your shoulders.
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Maintain a straight back throughout the movement to prevent injury.
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Don’t let your knees go past your toes as you squat down.
Secondary Muscles
While Zercher Squat primarily targets Glutes, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Chest, Forearm, Hamstrings, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Zercher Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Zercher Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
