Zercher Squat
10 reps
Cradle the bar in your elbows, sit your hips back into a deep squat, then stand tall.
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QUADS
Zercher Squat
The Zercher squat holds the barbell in the crook of your elbows, a front-loaded variation that hits the quads hard. The unusual carry position also builds upper-back and core strength as you fight to stay upright. It carries over well to functional strength and can improve your other squats.
How to do it
- 1
Set the barbell in a rack just below chest height and cradle it in the crooks of your elbows, clasping your hands.
- 2
Lift the bar out and step back, setting your feet just outside shoulder-width and turned out slightly.
- 3
Keep your weight balanced across both feet.
- 4
Begin the descent by reaching your hips back.
- 5
Let your knees track out over your toes while bracing your core to stay upright, and drop to a depth that keeps your spine neutral.
- 6
Drive back up through your legs to return to standing.