Zercher Squat
Muscle Groups: Quads, Glutes
Zercher Squat focuses on Quads, Glutes, with Hamstrings, Lower Back, Forearm 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 your feet hip-width apart, holding a barbell in the crooks of your elbows.
- 2
Keep your chest up and squat down by bending your knees and pushing your hips back.
- 3
Lower your body until your thighs are parallel to the floor or deeper, maintaining the barbell in your elbow crooks.
- 4
Drive through your heels to stand back up, extending your hips and knees to return to the starting position.
Secondary Muscles
While Zercher Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Lower Back, Forearm . 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.
