How to do Zercher Squat

Zercher Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core, back. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 6 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the bar at elbow height in the rack and place it in the crooks of your elbows.
2. Clasp your hands in front of you and keep your elbows high at chest level.
3. Step back with your feet shoulder-width apart and your toes turned slightly out.
4. Keeping your torso as upright as possible, squat down until your elbows approach the inside of your knees.
5. Push through your heels and stand up while keeping your chest upright.
6. Keep your abdominal wall braced throughout the entire movement.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bodyweight Squat, Wall Sit
• Same muscle, different equipment: Goblet Squat, Leg Press, Hack Squat

More legs exercises

• Barbell Back SquatBar ile Squat (Arka)
• Front SquatÖn Squat
• Goblet SquatGoblet Squat
• Leg PressLeg Press
• Hack SquatHack Squat (Makine)
• Bulgarian Split SquatBulgar Split Squat