Zercher Squat

Learn how to do Zercher Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps GlutesHamstrings Olympic Barbell

Zercher Squat is an Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Zercher Squat

A squat variation where the barbell is held in the crook of your elbows, shifting the load forward and challenging your core and lower body.


Instructions:


  • Position the barbell in the crease of your elbows and clasp your hands together in front of your chest.

  • Stand with feet shoulder-width apart, toes slightly turned out.

  • Keep your chest up, core braced, and elbows up throughout the movement.

  • Lower yourself by bending at the hips and knees until your thighs are at least parallel to the floor.

  • Drive through your heels to return to the starting position.


Common mistakes:


  • Letting the elbows drop forward and down.

  • Rounding the lower back.

  • Placing feet too close together, limiting depth and balance.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstrings
EquipmentOlympic Barbell

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Zercher Squat

Type
Olympic Barbell exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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FAQ: Zercher Squat

What muscles does Zercher Squat work?

Zercher Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do Zercher Squat correctly?

A squat variation where the barbell is held in the crook of your elbows, shifting the load forward and challenging your core and lower body....

Is Zercher Squat good for beginners?

Zercher Squat has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Zercher Squat?

Zercher Squat requires: Olympic Barbell.

What are the benefits of Zercher Squat?

Zercher Squat strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Zercher Squat?

Similar exercises to Zercher Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Zercher Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Zercher Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Zercher Squat uses Olympic Barbell, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Thruster
MET 7

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  • Short bar
Bent-Over Bulgarian Split Squat with Dumbbells
MET 6

Bent-Over Bulgarian Split Squat with Dumbbells

  • Dumbbells
Dumbbell Alternating Lunge
MET 5.5

Dumbbell Alternating Lunge

  • Dumbbells
Dumbbell Bulgarian Split Squat
MET 6

Dumbbell Bulgarian Split Squat

  • Dumbbells

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