TETSUBarbell Full Zercher Squat
The Barbell Full Zercher Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings, calves and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Barbell Full Zercher Squat
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- Keep your knees in line with your toes and your weight in your heels.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Full Zercher Squat work?
The Barbell Full Zercher Squat primarily targets the glutes. The quadriceps, hamstrings, calves and core work as supporting muscles.
What equipment do I need for the Barbell Full Zercher Squat?
You need a barbell to perform the Barbell Full Zercher Squat.
How many sets and reps of the Barbell Full Zercher Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Full Zercher Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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