A front-loaded squat where you cradle a barbell in the crook of your elbows and perform a hip-and-knee descent that primarily targets the quadriceps.
How to do the Zercher Squat (Barbell)#
- Set the bar on the rack at lower-chest height, step under it, and support the bar in the bends of your elbows with your forearms holding the load.
- Stand up to lift the bar from the rack and take a step or two back to clear the rack area.
- Position your feet about shoulder-width apart and settle into a stable stance.
- Brace your core, keep a neutral spine and an upright chest, and hold your elbows up so the bar stays secure.
- Push your hips back and bend your knees to lower until your thighs are roughly parallel to the floor.
- Drive through your heels to return to standing while maintaining elbow support and core tension.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Adductors, Hamstrings, Abs, Upper back, Lower back
Common mistakes#
- Allowing the lower back to round during the descent.
- Dropping the elbows so the bar rolls forward.
- Letting the knees collapse inward.
- Shifting weight onto the toes instead of driving through the heels.
