LEGS · COMPOUND
Zercher Squat
A front-loaded squat with the bar supported in the crooks of the elbows.
Primary musclesQuads, Glutes
Secondary musclesCore, Upper back
EquipmentBarbell, Rack
DifficultyAdvanced · Squat
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set the bar securely and brace your trunk.
- Squat while keeping the bar close to the body.
- Drive upward without losing the elbow position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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