Zercher Squat: How-to, Tips & More
The Zercher Squat is a advanced compound exercise for your quads. You do it with barbell and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, upper back, core and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Upper back
Secondary
Core
Secondary
Biceps
Secondary
How to do the Zercher Squat
- Hold the bar in the crook of your elbows, close to your body.
- Stand tall with your chest up.
- Squat down as deep as you can keep your back flat.
- Drive up to stand.
Zercher Squat tips
- Wrap a pad or towel around the bar to save your elbows.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack
Type
Compound
Zercher Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Zercher Squat work?
The Zercher Squat mainly works your quads, with help from your glutes, upper back, core and biceps.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Zercher Squat good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Zercher Squat?
You need barbell and rack.
Add Zercher Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon