Skip to content

Zercher's Squat


Zercher's Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Glutes, Hamstrings, Core, Biceps, Lower back

Workout Type


Gym Gear

Bodyweight, Barbell

Fitness Level




Power Move 


Target Muscle Group: Quads 

Zercher's Squat Overview

If you want to add some serious strength and size to your lower body, you need to incorporate the Zercher's squat into your training routine. Unlike traditional back squats, the Zercher's squat places the barbell in the crooks of your elbows rather than across your shoulders. This unique positioning forces your body to work harder to stabilize the weight, resulting in more significant muscle and strength gains.

How To Do It:

  1. Start by placing the barbell in the crooks of your elbows and gripping it tightly with your hands.
  2. Next, squat down until your thighs are parallel to the ground.
  3. From here, drive through your heels and extend your hips and knees to return to the starting position.
  4. Repeat for the desired number of reps.

    Zercher's Squat Tips:

    1. To help stabilize the barbell, try crossing your arms in front of your chest.
    1. If you have trouble keeping the barbell in the crooks of your elbows, try using a towel or foam pad to wrap around the bar.
    1. When squatting down, focus on keeping your chest up and your back straight.
    1. Drive through your heels and keep your knees out when extending your hips to return to the starting position.
    1. If you find the Zercher's squat too difficult, try using a lighter weight until you build up the strength and stability to perform it with a heavier load.


    Healthier and Happier Life is One Step Away.

    Get information on health, fitness and wellness with our weekly newsletter.

    Write a comment

    Please note, comments must be approved before they are published

    Comment are moderated
  1. 10 Healthiest Habits of People Who Rarely Get Sick

    It's no wonder people search for advice on how to avoid getting sick—it's miserable when you do! We all wish we co...

  2. 12 Best Yet Simple Ways to Live a Joyful Life

    We all strive for happiness in our daily lives, but sometimes it can feel difficult. However, it is essential to r...

  3. What Is Nutrition? Discuss the Basics of Nutrition in a Nutshell

    Living a healthy life is incomplete without discussing nutrition and healthy eating. Before moving on to discuss t...

  4. The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life

    Do you ever wonder if the multivitamins you are taking are even working for you? Do you believe that supplem...

  5. Speed Up Muscle Recovery 10x Faster

    Giving your body some time to recover after a hard workout session is vital to healthy living. Eating the right fo...

  6. 4 Neck Strengthening Exercises for Boxers and Athletes

    Have years of exercise and strength training got you looking somewhat disproportionate? Do you feel your head is s...

  7. 7 Effective Weight Loss Tips

    Want to burn fat? Looking for some best weight loss tips? We have found some effec...

  8. From Overthinking to Mindfulness: Unlocking Mental Freedom

    Overthinking is a common phenomenon that affects many individuals, often leading to unnecessary stress and anxiety...

  9. Achieving Fitness in a Time Crunch: The Magic of Weekend Workouts With Intervals and Rest!

    In a world where time is a precious commodity, the idea of squeezing in regular workouts throughout the week can f...

  10. Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.