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Exercise 1545 · REF vR1vold

Barbell Full Zercher Squat exercise animation

Barbell Full Zercher Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The full Zercher squat cradles the bar in the crooks of the elbows, which keeps the load close to the body's center of gravity and forces a very upright torso. It's brutal on the biceps and forearms just from holding the position, often before the legs are even the limiting factor. Most lifters use padding on the bar and keep the weight moderate, since the hold itself is the hardest part.

How to Do the Barbell Full Zercher Squat

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
  3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
  4. Keep your knees in line with your toes and your weight in your heels.
  5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Full Zercher Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Full Zercher Squat work?
The Barbell Full Zercher Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Full Zercher Squat?
The Barbell Full Zercher Squat is done with a barbell.
What's a good alternative to the Barbell Full Zercher Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.