Zercher Squat

Quads, Glutes, Hamstrings, AbsBarbell

A squat variation holding the barbell in the crooks of your elbows. Heavily targets the legs while placing heavy demands on core and upper-back stability.

How to do it

1Set the barbell at chest height in the rack, step under, and cradle the bar in the crooks of your elbows.

2Clench your fists tight pointing upward, unrack the bar, and take a step back.

3Set your feet slightly wider than shoulder-width and keep your torso upright with your core braced.

4Lower into a squat, pushing your knees outward and keeping the barbell close to your torso.

5Drive through your whole foot to return to standing, keeping your spine straight throughout.

Common mistakes

Leaning too far forward, placing extreme stress on your lower back and shifting the bar away from your center.

Letting your knees collapse inward as you drive out of the bottom, stressing the joints.

Losing upper-back tightness, causing your spine to round.

Breathing

Take a deep breath before descending and brace your core tight. Exhale after driving past the hardest part of the lift.

Make it harder or easier

To scale down, use a barbell pad to protect your elbows or reduce your squat depth.

To make it harder, squat deeper or add a pause at the bottom position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.