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Barbell Zercher Squat

Barbell Zercher Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Core Lower Body
Muscle Activation
Quadricep · Thighs
90%
Glutes
10%
Equipment
Barbell
Setup / Starting Position
  • Set up a barbell in a squat rack at hip height.
  • Stand facing the barbell with your feet shoulder-width apart.
  • Grasp the barbell with an underhand grip, hands positioned inside your knees.
Exercise Position
  • Position the barbell in the crooks of your elbows, forearms parallel to the ground.
  • Keep your chest up, shoulders back, and core engaged.
Form & Performance
  • Bend your knees and hips to lower your body into a squat position.
  • Lower until your thighs are parallel to the ground or as low as comfortable.