Quads
Zercher Squat
The Zercher Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 19%, gluteus maximus 15% and quads (vastus medialis) 15%.
How to do it
- Set the bar in a rack at about hip height.
- Bend down and hook the bar in the crooks of both elbows, hands together in front of the chest.
- Stand up to unrack, step back and set the feet shoulder-width.
- Squat down between the heels until the thighs are at least parallel, elbows inside or just above the knees.
- Drive up through the whole foot to stand, keeping the bar close to the body.
Tips
- Keep the upper back tight and the chest up so the bar stays in the elbows.
- Use a thick bar pad or sleeve on the forearms if the pressure is too much.
Common mistakes
- Letting the upper back round as the bar pulls forward.
- Holding the bar away from the torso.
- Cutting depth to avoid the elbows touching the thighs.
Muscles worked by the Zercher Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). The bar rests in the elbow crease. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Zercher Squat alternatives
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Frequently asked questions
What muscles does the Zercher Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Zercher Squat good for beginners?
The Zercher Squat is rated advanced. If you are new, learn the Double Kettlebell Front Squat first and build up from there.
What is a good alternative to the Zercher Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Front Squat. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.