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Barbell Zercher Squat
Front-loaded squat variation holding the barbell in the elbow crooks to target quads, glutes, and core, building lower body strength, stability, and upright posture control.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Lower Back, Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Biceps
4/10Long Head
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set the barbell in a squat rack at chest height. Position yourself facing the bar, slide your arms under it to cradle in elbow crooks, clasp hands together, and unrack by driving hips up.
- Inhale and brace core, push hips back while bending knees to lower body.
- Keep chest up and elbows high, descend until thighs are parallel to floor.
- Drive through heels to extend knees and hips, standing tall.
- Squeeze glutes at top, maintain upright torso throughout.
- Exhale after ascending, repeat for reps.
- Rerack by stepping forward and lowering bar onto hooks.
Coaching Tips
Form Cues
- Elbows high
- Chest up
- Core tight
- Drive through heels
- Knees track toes
Breathing
Inhale deeply before descent to brace core, exhale during ascent after passing sticking point.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or deeper if mobility allows without back rounding; full hip and knee extension at top.
Safety
Safety Notes
- Use elbow sleeves or pad for comfort
- Set rack safeties below squat depth
- Start with light weight to master form
- Avoid if acute elbow or lower back issues
- Keep elbows from colliding with thighs
Spotting
Not typically needed; drop bar forward if failing, use rack safeties for security.
Common Mistakes
- Rounding back forward
- Elbows dropping low
- Leaning too far ahead
- Incomplete depth
- Biceps relaxing grip
When to Avoid
- Acute elbow tendonitis
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Hip flexion to 120 degrees
- Ankle dorsiflexion for depth
- Thoracic extension for upright torso
Build Up First
- Master basic squat form
- Core bracing competency
- Hip hinge proficiency
Also known as
Zercher Squat, Zercher Barbell Squat
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