How to do the Barbell Zercher Squat
Barbell 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 Zercher Squat demonstration · © GymiaFit
Barbell 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 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 bar 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.
- 5Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Zercher Squat — questions
What muscles does the Barbell Zercher Squat work?
The Barbell 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 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 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 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 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.