Barbell zercher squat
The barbell Zercher squat is a lower body exercise that primarily targets the glutes, quadriceps, and hamstrings. The barbell is held in the crook of the elbows, which also engages the upper back and core for stabilization. This squat variation is beneficial for improving overall leg strength and enhancing core stability.
At a glance
- Area
- Upper legs
- Main muscle
- Glutes
- Equipment
- Barbell
- Level
- Intermediate
Form tips
- Keep your chest up and core engaged throughout the movement.
- Ensure your elbows are positioned under the barbell to support the weight.
- Descend until your thighs are at least parallel to the ground.
- Drive through your heels to return to the starting position.
What to watch out for
- Shoulder injuries
- Elbow injuries
- Lower back pain
- Limited hip mobility
Also known as
Zercher squat con bilanciere, zercher squat, squat con bilanciere