Zercher Squat
A squat with the barbell held in the crook of the elbows. Trains the quadriceps with a very upright torso and heavily challenges the upper back and core.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Lower Back (Erector Spinae)
- Biceps
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar in a rack at about waist height. Hook it in the crease of your elbows with hands clasped or fists up, bar close to your body. Unrack and stand with feet shoulder-width or slightly wider.
Brace your core and keep the bar tight against your body.
Squat down, letting your elbows travel between or just inside your knees.
Descend as deep as you can while keeping your back neutral.
Drive through your feet to stand tall, keeping the bar close.
Breathing: Inhale and brace before each descent, exhale as you stand.
Coaching tips
Squeeze the bar into your body
Chest proud
Elbows inside the knees
Common mistakes
Letting the bar drift away from the body
Rounding the upper back
Starting too heavy before the elbows tolerate the bar
Safety notes
A bar pad or sleeve can reduce discomfort in the elbow crease.
Set rack safeties so the bar can be dumped forward if needed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.