TETSUBarbell Zercher Squat
The Barbell 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 6 steps below for correct form, with an animated demonstration.
How to do the Barbell 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 bar 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.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Zercher Squat work?
The Barbell Zercher Squat primarily targets the glutes. The quadriceps, hamstrings, calves and core work as supporting muscles.
What equipment do I need for the Barbell Zercher Squat?
You need a barbell to perform the Barbell Zercher Squat.
How many sets and reps of the Barbell Zercher Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell 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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