How to Do the Zercher Squat

The Zercher squat has you hold the bar in the crooks of your elbows, which pulls your torso upright and loads your quads, core and upper back. It suits experienced lifters wanting a different squat that is tough on the trunk, and that can be awkward on the elbows.

Quads Abs BarbellAdvanced

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Muscles worked

Primary

Quads
Abs

Secondary

Glutes

How to do the Zercher Squat

1
Set the bar in a rack at about hip height and pad it with a towel or sleeve.
2
Step in and place the crooks of your elbows under the bar.
3
Lift the bar, step back, and set your feet shoulder-width apart.
4
Brace your core and keep your elbows tucked.
5
Sit down between your hips, keeping your torso upright.
6
Descend to a comfortable depth.
7
Drive through your feet to stand.

Form cues to remember

Elbows tucked, chest tall
Brace your abs hard
Sit down between your hips
Drive through your whole foot

Zercher Squat video tutorial

How To: Zercher Squat · ScottHermanFitness on YouTube

Common mistakes

Bar sliding down your arms

Hold your hands together and keep your elbows close.

Torso collapsing forward

Brace your core and lift your chest.

Painful elbows

Add padding or use a lighter weight.

Going too heavy

Use moderate weights until you adapt to the position.

Sets and reps

Strength	3–5 sets of 3–6 reps, 2–3 minutes rest
Muscle growth	3–4 sets of 6–10 reps, 90–120 seconds rest

The bar presses into your elbows, so use padding and moderate loads. Stop if you feel pain in your elbows or lower back.

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Track your Zercher Squat and watch it go up

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