Barbell Zercher Squat

Barbell Zercher Squat


This exercise involves holding a barbell in the crook of your elbows and squatting down, targeting your quads, glutes, and core muscles. It can be a challenging variation of the traditional squat and requires proper form and technique to avoid injury.

Muscle Group

Equipment Required

Barbell Zercher Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place the barbell on the ground in front of you and position yourself so that the bar is in the crook of your elbows.
  3. Grasp the bar with both hands and lift it up to your chest, keeping your elbows close to your body.
  4. Bend your knees and lower your hips down and back as if you were sitting in a chair.
  5. Keep your chest up and your back straight as you descend into the squat.
  6. Lower yourself until your thighs are parallel to the ground or lower if you can.
  7. Push through your heels and stand back up to the starting position.
  8. Repeat for the desired number of reps.

Barbell Zercher Squat Form & Visual

Barbell Zercher Squat

Barbell Zercher Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and core
  • Improves overall lower body strength and power
  • Increases grip strength and forearm endurance
  • Can be used as a variation to traditional back squats
  • Allows for a more upright torso position, reducing strain on the lower back

Barbell Zercher Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core
  • Upper back
  • Biceps

Barbell Zercher Squat Variations & Alternatives