Upper Legs Exercise · Barbell

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Barbell Full Zercher Squat

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.

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Also known as: Bb Full Zercher Squat

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Full Zercher Squat

1. Take a stance with your feet shoulder-width apart, toes turned out slightly.
2. Cradle the barbell in the bend of your elbows, gripping it with your hands to keep it steady.
3. Brace your core and keep your chest up as you sit your hips back and down into the squat.
4. Your knees should track over your toes with your weight settled back into your heels.
5. Descend until your thighs reach parallel with the floor, or as far as feels comfortable.
6. Drive back up through your heels, squeezing your glutes hard at the top.
7. Execute the desired number of reps with smooth cadence and consistent focus on the glutes.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Full Zercher Squat mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves, Core.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Dumbbell Bench Squat Dumbbell · Glutes Kettlebell Front Squat Kettlebell · Glutes

FAQ

What muscles does the Barbell Full Zercher Squat work?

The Barbell Full Zercher Squat mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Full Zercher Squat?

You do the Barbell Full Zercher Squat with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Full Zercher Squat?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Full Zercher Squat?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Full Zercher Squat?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.