Barbell Full Zercher Squat
Gym Exercise Card
Equipment
The Barbell Full Zercher Squat is a compound exercise that strengthens the lower body, primarily targeting the quadriceps and glutes. It involves holding a barbell in the crook of your elbows while performing a squat, promoting core stability and improving posture.
How to do it
- Stand with feet shoulder-width apart, holding the barbell in the crook of your elbows.
- Brace your core and maintain an upright torso.
- Descend by bending at the hips and knees to squat down.
- Lower until your thighs are at or below parallel, then push through your heels.
- Return to the starting position, keeping your chest up throughout the movement.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Rectus Abdominis
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