Full Zercher Squat

Targets the quads and core while building upper back thickness. The unique bar position forces the core to work harder than in a traditional squat.

Exercise Details

Level: Advanced
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Hold the bar in the crooks of your elbows. Clasp your hands together. Stand with feet shoulder-width apart and a braced core.

Instructions

1. Lower into a deep squat.
2. Keep your chest up and shoulders retracted.
3. Stop when thighs are at least parallel to the floor.
4. Drive back up to the starting position.
5. Maintain core tension.

Common Mistakes

1. Rounding the upper back.
2. Sagging the hips.
3. Holding your breath.

Alternative Exercises

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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