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Zercher Squat

Muscle Group:
Secondary Muscle Groups: Hamstrings, Glutes

How to do a Zercher Squat

  1. Position the barbell at roughly belly button height.
  2. Walk up to the bar, press the crease of your elbows against it, and bend your arms to envelop and press it against your stomach. You can also interlace your fingers to create a more secure shelf for the barbell.
  3. Take a couple of steps back, bring your chest out, and direct your gaze forward.
  4. Take a deep breath and squat by imagining that you’re sitting down in an invisible chair. Your back should remain neutral throughout the squat, and your torso should be upright.
  5. Go down as comfortably as you can and then push through your heels to squat to the top position as you exhale.
  6. Take another breath and repeat.


Your forearms might feel a bit tender from the bar initially, but you will get used to it within a few workouts, so long as you stay consistent.

Zercher Squat Alternatives