LEGS · COMPOUND
Zercher Squat
A front-loaded squat with the bar supported in the crooks of the elbows.
Primary musclesQuads, Glutes
Secondary musclesCore, Upper back
EquipmentBarbell, Rack
DifficultyAdvanced · Squat
How to perform
- Set the bar securely and brace your trunk.
- Squat while keeping the bar close to the body.
- Drive upward without losing the elbow position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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