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All exercises

Barbell zercher squat

Advanced

Barbell zercher squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and toes slightly turned out.
  2. 2Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability.
  3. 3Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
  4. 4Keep your knees in line with your toes and your weight in your heels.
  5. 5Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • One leg squatBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Barbell full zercher squatBarbell
  • Barbell front squatBarbell
  • Barbell full squatBarbell
  • Kettlebell pistol squatKettlebell

Easier variations

  • Barbell clean-grip front squatBarbell
  • Barbell front chest squatBarbell
  • Barbell front squatBarbell
  • Barbell full squatBarbell
Logged today · 3 min restBarbell zercher squat

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