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Zercher Squat

🏋️‍♂️ Strength / Weighted · Legs

Also known as: zercher squats, zercher

Log it by text

Sets × Reps @ Weight
/log zercher_squats 3x10@45
also valid: /log zercher-squats 3x10@45 · /log zercher squats 3x10@45
Sets × Reps
/log zercher_squats 3x10
also valid: /log zercher-squats 3x10 · /log zercher squats 3x10
Reps
/log zercher_squats 20
also valid: /log zercher-squats 20 · /log zercher squats 20

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

Demonstration

Zercher Squat demonstration animation
Demo: Barbell 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 bar 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. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  6. 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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