Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
INTERMEDIATE
Zercher Squat
Zercher Squat activates muscles throughout your posterior chain, including your hamstrings, glutes, and lower back muscles. Zercher squats can increase your upper back strength.
Demonstration Video
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Target Muscles
Instructions
- Stand in front of the bar and bend your knees into a small squat position. Extend both arms and place the bar in the crook of your arms. Bend your arms and pull the weight towards your chest. Raise yourself to the starting position.
- Bring your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Your elbows should hold the bar firmly in place and should not move. When you squat, make sure your chest stays straight. Pause and then lift your body to the starting position.
Tips
- Don't let your shoulders lean forward as you move. Focus on pulling them down and back all the time.
- Keep your back straight during the exercise to avoid injury.
- Keep your knees apart and centered over your feet throughout the exercise. Don't let them curl up when you squat.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
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