Zercher Squat — how to, muscles worked, alternatives

How to do the Zercher Squat

Place the barbell in your elbows, clasp your hands, and stand tall.
Stand with feet shoulder-width apart, toes slightly outward, finding your balance.
Bend your knees and hips, sitting back until your hips reach knee level.
Push through your feet to stand up, keeping the bar close and elbows high.

Full technique — 8 steps

Set the bar in a rack around waist height and hold it securely in your elbow creases.
Clasp your hands together or keep fists up, then stand tall and step back into position.
Place your feet about shoulder width apart with toes turned slightly out as needed.
Take a breath and tighten your stomach hard, keeping your elbows close to your torso.
Sit down between your heels by bending knees and hips while keeping the bar close.
Descend until your hips reach at least knee level without letting your torso collapse forward.
Push through your feet and stand up, keeping elbows up and chest from dropping.
Finish standing tall with hips and knees fully extended before starting the next rep.

Common mistakes

Elbows drifting away from torso
Torso folding over at the bottom
Knees caving inward on ascent
Bar rolling down the forearms
Cutting the squat high

Form cues

Keep bar in elbow creases
Tighten stomach each rep
Sit between your heels
Drive up together
Elbows stay close to torso

Compared with similar variants

	Zercher Squat	Barbell Back Squat	Hack Squat (Machine)	Low Bar Back Squat
Level	Advanced	Intermediate	Intermediate	Advanced
Technique to learn	hard	hard	easy	hard
How tiring	high	high	moderate	high
Lower back	moderate	high	low	high
Knee	moderate	high	high	moderate
Equipment	Barbell	Barbell, Squat rack	Hack squat machine	Barbell, Squat rack

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Box Squat Beginner
Easier Barbell Back Squat Intermediate
This exercise Zercher Squat Advanced

Too hard for now? Start with the Barbell Back Squat.

Quick answers

What muscles does the Zercher Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Abs 7/10, Upper back 6/10, Biceps 3/10, Lower back 4/10.

Which joints does the Zercher Squat load?

Lower back: moderate, Knee: moderate, Hip: moderate, Elbow: moderate. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.

When should I do the Zercher Squat in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.

How many sets and reps of the Zercher Squat?

Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

What can I do instead of the Zercher Squat?

Kettlebell: Goblet Squat, Kettlebell Goblet Squat. Cable machine: Cable Squat. Resistance bands: Resistance Band Squat. Machine: Single Leg Press, Hack Squat (Machine).