How to do the Barbell Full Zercher Squat
Barbell Full Zercher Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Full Zercher Squat demonstration · © GymiaFit
Barbell Full Zercher Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Full Zercher Squat step by step
- 1Stand with your feet shoulder-width apart and toes slightly turned out.
- 2Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- 3Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- 4Keep your knees in line with your toes and your weight in your heels.
- 5Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 6Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
- 7Repeat for the desired number of repetitions.
Barbell Full Zercher Squat — questions
What muscles does the Barbell Full Zercher Squat work?
The Barbell Full Zercher Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell Full Zercher Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Full Zercher Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Full Zercher Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Full Zercher Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.