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Barbell Full Zercher Squat

🏋️‍♂️ Strength / Weighted · Legs

Log it by text

Sets × Reps @ Weight
/log barbell_full_zercher_squat 3x10@45
also valid: /log barbell-full-zercher-squat 3x10@45 · /log barbell full zercher squat 3x10@45
Sets × Reps
/log barbell_full_zercher_squat 3x10
also valid: /log barbell-full-zercher-squat 3x10 · /log barbell full zercher squat 3x10
Reps
/log barbell_full_zercher_squat 20
also valid: /log barbell-full-zercher-squat 20 · /log barbell full zercher squat 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Barbell Full Zercher Squat demonstration animation
Demo: Barbell Full Zercher Squat — © Gym visual

How to perform

🎯 GlutesQuadricepsHamstringsCalvesCore🛠 Barbell
  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
  3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
  4. Keep your knees in line with your toes and your weight in your heels.
  5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
  7. Repeat for the desired number of repetitions.

Related Strength / Weighted exercises

Assisted Prone HamstringBand Bent Over Hip ExtensionBand Hip LiftBand Lying Hip Internal RotationBand One Arm Single Leg Split SquatBand Pull ThroughBand Seated Hip Internal RotationBand Single Leg Split SquatBand SquatBand Squat RowBand Step UpBand Stiff Leg Deadlift
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