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Last updated March 5, 2026
QuadricepsGlutesHamstringsAbs
Zercher Squat (Barbell)
Cradle the barbell in the crooks of your elbows. Squat deep while keeping your torso upright. The front-loaded position challenges core stability.
Quick facts
- Level
- Advanced
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
QuadsGlutes (max)
Secondary
HamstringsDeep Abs / CoreLower Back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the barbell at roughly waist height in a squat rack.
- Step into the bar and cradle it in the crooks of your elbows.
- Clasp your hands together or cross your arms for stability.
- Step 2Starting Position
- Step back from the rack with feet shoulder-width apart and toes slightly turned out.
- Keep your chest up and core braced.
- Maintain a proud posture with the bar secured tightly against your torso.
- Step 3Execution
- Initiate the squat by hinging at the hips and bending your knees.
- Keep your elbows inside your thighs as you descend.
- Squat to at least parallel depth or below.
- Drive through your entire foot to stand back up, keeping your torso upright throughout.
Alternatives & variations
Explore similar movements targeting the same muscles.
