Exercise library
Quads
Zercher Squat
- Primary muscle
- Quads
- Also works
- Glutes, Core
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Cradle the bar in the crooks of your elbows and hold your torso upright. Squat down between your knees, keeping the chest tall, then stand by driving through the heels and mid-foot.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Bulgarian Split SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: