Zercher Squats
Zercher Squats is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Biceps brachii (isometric support), Upper back, Abdominals, Adductor magnus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Rack height
Set the bar between waist and chest height.
- Elbow support
Place the bar in the crooks of both elbows.
- Hands
Join your hands and secure the bar close to your torso.
- Unrack
Stand through your legs and step back briefly.
- Squat
Bend knees and hips, leaving space for elbows between the legs.
- Rise
Push through the soles without dropping the chest.
- Rerack
Place the bar on both hooks before removing the arms.
Key technique points
- Do not try to carry the bar at mid-forearm.
- Keep elbows close to the torso.
- Do not let shoulders fall forward.
- Prevent knees and elbows colliding.
- Keep the torso tall under the load.
- Maintain arm support until the bar is fully racked.
Common mistakes
Distant bar
The front load creates greater torque on the torso.
Opening elbows
The elbow-crook support is disrupted.
Collapsing upper back
The load starts rolling forward.
Narrow knee path
Elbows contact the thighs.
Carrying with the wrists
Proper elbow support is unused.
Releasing arms early
Support disappears before the bar rests on the hooks.
Frequently asked questions
Zercher Squats: why is “Distant bar” a mistake?
The front load creates greater torque on the torso.
Zercher Squats: why is “Opening elbows” a mistake?
The elbow-crook support is disrupted.
Zercher Squats: why is “Collapsing upper back” a mistake?
The load starts rolling forward.
Zercher Squats: why is “Narrow knee path” a mistake?
Elbows contact the thighs.
Zercher Squats: why is “Carrying with the wrists” a mistake?
Proper elbow support is unused.
Zercher Squats: why is “Releasing arms early” a mistake?
Support disappears before the bar rests on the hooks.
What should I focus on when doing Zercher Squats?
Do not try to carry the bar at mid-forearm. Keep elbows close to the torso. Do not let shoulders fall forward. Prevent knees and elbows colliding. Keep the torso tall under the load. Maintain arm support until the bar is fully racked.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.