# Zercher Squat (Barbell)

> A squat with the barbell held in the crooks of your elbows that builds your quads and glutes while challenging your upper back and trunk to stay upright.

Page: https://fitnessie.app/exercises/zercher-squat/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/zercher-squat-barbell/34518e342d3a369e.mp4

## How to do it

1. Set the bar on a rack at about mid-torso height and slide your arms under it so it rests in the crooks of your elbows.
2. Clasp your hands, keep your elbows close together and brace your core.
3. Lift the bar out, step back and set your feet a little wide so your elbows have room inside your knees.
4. Squat down as low as you can while keeping your back straight and your elbows clear of your thighs.
5. Push through your heels to stand up, pulling the bar into your body.

## Key cues

- Pull the bar into your body
- Elbows close together
- Chest up, torso upright
- Elbows inside your knees
- Drive through your heels

## Common mistakes

- Letting the arms drop so the bar slides down
- Rounding your back
- Elbows hitting the knees or thighs
- Loading too much weight too soon

## Muscles worked

- Primary: Quads, glutes, adductors and lower back
- Secondary: Calves, abs, obliques, upper back, lats and biceps

## Equipment

Barbell and squat rack.

## References

- [StrengthLog: Zercher Squat](https://www.strengthlog.com/zercher-squat/)
- [BarBend: Zercher Squat Ultimate Guide](https://barbend.com/zercher-squat-ultimate-guide/)