Zercher Squat
Cradle a barbell in the crooks of your elbows, holding your hands together in front of your chest with the bar held tight to your body. Stand with feet shoulder-width apart, brace your core hard, and squat down by sitting back and bending your knees while keeping your elbows up and torso upright. Descend until your thighs reach at least parallel, then drive through your heels to stand back up. The front-loaded position demands a strong upright trunk and heavy core engagement throughout.
QUADRICEPS · LOWER BODY
How it is executed
- Cradle a barbell in the crooks of your elbows, holding your hands together in front of your chest with the bar held tight to your body.
- Stand with feet shoulder-width apart, brace your core hard, and squat down by sitting back and bending your knees while keeping your elbows up and torso upright.
- Descend until your thighs reach at least parallel, then drive through your heels to stand back up.
- The front-loaded position demands a strong upright trunk and heavy core engagement throughout.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
