Strength · Squat · Barbell
Zercher Squat
Zercher Squat is a strength exercise with a barbell that mainly works the quads, with help from the glutes, adductors and upper back.
How to do it
- Bar in the crook of the elbows, hands together in front of the chest
- Elbows close to the body, upper back tight
- Sit straight down between the heels, chest up
- Elbows go between the knees at the bottom
In Sets Ahead
Sets Ahead starts you on 3 sets of 5–8 reps with 3:00 rest. When every set reaches 8 reps, the weight goes up 5 kg, or 10 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Quads
Also
- Glutes
- Adductors
- Upper back
- Abs
- Lower back
- Biceps
Joints it loads
- Knee a lot
- Lower back some
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of zercher squat, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.