Equipmentbarbell
Difficultyadvanced
glutesupper legs
Barbell Full Zercher Squat
The barbell full Zercher squat is a compound lower body exercise where the barbell is held in the crooks of the elbows. It targets the glutes and also works the quadriceps, hamstrings, calves, and core. This squat variation requires significant core strength and stability due to the bar position.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
quadricepshamstringscalvescore
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