Quads
Zombie Squat
The Zombie Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
How to do it
- Set the bar in a rack at shoulder height and step under it so it rests on the front of the shoulders.
- Extend both arms straight forward at shoulder height with the palms down, not touching the bar.
- Unrack, step back and set the feet shoulder-width.
- Sit straight down until the thighs are at least parallel, keeping the torso fully upright.
- Drive up to a full stand, arms still extended.
Tips
- Lift the chest and upper back hard so the bar stays balanced on the shoulders.
- Use a light weight: any forward lean drops the bar.
Common mistakes
- Leaning forward so the bar rolls off.
- Grabbing the bar when balance gets hard.
- Letting the heels lift.
Muscles worked by the Zombie 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). 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.
Zombie Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Zombie 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 Zombie Squat good for beginners?
The Zombie Squat is rated intermediate. If you are new, learn the Goblet Squat first and build up from there.
What is a good alternative to the Zombie Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Front Squat. They train mostly the same muscles, some with different equipment.
How do you make the Zombie Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
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.