Zercher Squat

A squat in which the barbell is held in the crooks of the elbows at the front of the body. The front-loaded bar keeps the torso upright and works the quadriceps, glutes, upper back and core.

How to do it

1. Set a barbell in a rack at about waist height, step in and hook it into the crooks of the elbows, with the forearms crossed or the hands clasped in front of the chest.
2. Lift the bar out of the rack, step back and stand with the feet about shoulder-width apart.
3. Brace the core and keep the chest up and the elbows pressed together.
4. Squat down by bending the hips and knees until the thighs are at least parallel to the floor.
5. Drive through the middle of the feet to stand back up.
6. Repeat for the desired number of repetitions, then re-rack the bar.

Tips

• Wrap the bar in a pad or towel; the elbow crease is sensitive and can bruise.
• Keep the elbows high and together so the bar does not roll toward the hands.
• Keep the torso upright; if the chest drops, lower the load.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Biceps, Erector spinae, Hamstrings