Barbell Zercher Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Zercher Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Zercher Squat
- Stand with feet shoulder-width apart and hold the barbell in the crooks of your elbows.
- Engage your core and keep your chest up.
- Lower down into a squat keeping your weight in your heels.
- Push back up to standing while maintaining posture.
Common Mistakes
- Leaning too far forward
- Not maintaining a neutral spine
- Allowing elbows to drop
Modifications
- Perform the squat without weights to focus on form.
- Use a box or bench to gauge depth.
Tips
- Keep your elbows up and close to your body for better balance.
- Maintain a straight back to avoid injury.
- Go as low as comfortable while keeping form.
Barbell Zercher Squat Alternatives
Tags
legs
squats
strength
barbell
thighs
lower body
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