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Zercher Squat

Free Weights / Expert
  • Quads
  • Traps
  • Biceps
  • Forearms
  • Abs
  • Calves
  • Lower Back
  • Glutes
  • Hamstrings
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
  • Details

How to do the Zercher Squat - Learn Proper Zercher Squat Form

  1. Step 1: Place a loaded barbell on a squat rack at elbow level.
  2. Step 2: Next, position the barbell so that it is resting where your forearm and upper meet. Make a V-shape with your arms.
  3. Step 3: Raise the weight off the squat rack with your arms and legs. Step back from rack.
  4. Step 4: Drop down into a squat so that your thighs are at least parallel to the ground.
  5. Step 5: Come up from squat position and repeat as necessary.

Zercher Squat Variations and Zercher Squat Alternatives

  1. Variation 1: Perform a Front Squat.
  2. Variation 2: Perform a traditional squat.
  3. Variation 3: Perform a Front Keg Squat.

Zercher Squat Tips

  1. Tip 1: Use elbows pads to decrease discomfort on your arms. Another option is to place two barbell pads on the bar for each arm.
  2. Tip 2: Clasp fingers together while holding the barbell.
  3. Tip 3: Do not round your back. Keep back straight with a natural arch in your lower back.

Zercher Squat Records and Zercher Squat Statistics from Site Users

Zercher Squat - Similar Exercises

ExercisePrimary MuscleDifficulty
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Zercher Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Biceps blue Forearms blue Abs blue Calves blue Lowerback blue Glutes blue Hamstrings blue Quads orange

Zercher Squat Equipment

Zercher Squat Training Details

The zercher squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the traps, biceps, forearms, abs, calves, lower back, glutes, and hamstrings.

The only zercher squat equipment that you really need is the following: barbell and squat rack. There are however many different zercher squat variations that you can try out that may require different types of zercher squat equipment or maye even require no equipment at all.

Learning proper zercher squat form is easy with the step by step zercher squat instructions, zercher squat tips, and the instructional zercher squat technique video on this page. The zercher squat is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the zercher squat video, learn how to do the zercher squat, and then be sure and browse through the zercher squat workouts on our workout plans page!

Zercher Squat Sports


Zercher Squat Force Type: Push
Zercher Squat Mechanics Type: Compound
Zercher Squat Other Names: Zercher Squats, squat

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