Movement overview

The Zercher Squat is a compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.

Step-by-step cues

1. Begin by setting a barbell on a squat rack at about waist height.
2. Position yourself under the barbell and cradle it in the crook of your elbows, keeping your arms bent and hands clasped together.
3. Stand up to lift the bar off the rack, maintaining a strong posture with feet shoulder-width apart.
4. Brace your core and keep your chest up as you initiate the squat by bending at the hips and knees.
5. Lower your body until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
6. Push through your heels to return to the starting position, keeping the bar secure in your elbows throughout the movement.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the movement to maintain balance and protect your lower back.
• Ensure that your elbows are positioned under the bar to prevent it from slipping forward.
• Focus on keeping your chest up and shoulders back to maintain an upright torso during the squat.
• Start with a lighter weight to master the form before progressing to heavier loads.
• Use a squat pad or towel around the bar if you experience discomfort in the elbows.
• Maintain a controlled descent and ascent to maximize muscle engagement and minimize injury risk.