Reviewed exercise · advanced

Zercher Squat

A primary squat movement for quadriceps, glutes.

Equipment

barbell

Typical range

4–10 reps

Also trains

core, back

Set up

Prepare the zercher squat station and choose a load that permits full control.

Execute

Cradle the bar securely in the elbows

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Keep the load close
• Use a repeatable pain-free range.

Common mistakes

• Letting the bar pull the torso forward
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.