Intermediate
Zercher Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Zercher Squat activates muscles throughout your posterior chain, including your hamstrings, glutes, and lower back muscles. Zercher squats can increase your upper back strength.
Exercise Instructions
-
Step 1
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. -
Step 2
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.
Muscle Groups
Zercher Squat targets Biceps, Delts, Glutes, Hamstrings, Lower Body, Quads, Traps as seen below.
Exercise 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.
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