Description

The barbell zercher squat is a lower body exercise that targets the quadriceps, glutes, and lower back.

Starting Position

Begin by placing the barbell in the crooks of your elbows, stand with feet shoulder-width apart, and brace your core.

Technical Execution

Lower your body by bending at the hips and knees while keeping the chest up, then push through the heels to return to the starting position.

Range of Motion

Focus on achieving a full range of motion by descending until the thighs are parallel to the ground in the squat position.

Variations

Variations of the zercher squat include adding resistance bands, using a safety squat bar, or incorporating pauses at the bottom of the squat.

Common Mistakes

Common mistakes include rounding the back, shifting weight onto toes, and not reaching full depth in the squat.

Practical Advice

To perform the barbell zercher squat correctly, focus on maintaining a strong core, keeping the chest up, and pushing through the heels.

Additional Notes

Ensure proper warm-up before attempting heavy sets of zercher squats to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles