PlanWorkouts

Exercise 0127 · REF LSTChY9

Barbell Zercher Squat exercise animation

Barbell Zercher Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Cradling the bar in the crook of the elbows instead of on the back forces a more upright torso and a brutal core bracing demand just to keep the bar from sliding down the forearms. That front-loaded position hits the glutes and quads similarly to a front squat, but the discomfort of the bar resting on the arms is usually what limits the load, not leg strength. Padding or a folded towel under the bar makes it far more tolerable.

How to Do the Barbell 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 bar 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. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell 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 Zercher Squat work?
The Barbell Zercher Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Zercher Squat?
The Barbell Zercher Squat is done with a barbell.
What's a good alternative to the Barbell 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.