# Zercher Squat

URL: https://heatsy.app/ex/zercher-squat

Also known as: Barbell Zercher Squat, Zercher Barbell Squat, Full Barbell Zercher Squat, Zercher Squats

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Rectus Femoris, Adductor Magnus, Biceps, Brachialis
- Holds: Trapezius, Rhomboids, Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set a barbell in a rack at about waist height.
2. Hold it in the crook of your elbows, hands together or clasped, bar close to the body.
3. Step back, set the feet shoulder-width apart and brace.
4. Squat down between the knees with the chest up, then stand back up.

### Cues

- Wrap the bar with a pad or towel if the elbows hurt.
- Keep the elbows up and the bar tight to the body.

### Common mistakes

- Letting the upper back round under the bar.
- Letting the bar drift away from the body.
- Going heavy before the arms can hold the bar comfortably.

## Alternatives

- [Barbell Front Squat](https://heatsy.app/ex/front-squat)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)