Zercher Squats

Build lower body strength with this front-loaded squat variation.

Zercher squats shift the load forward, requiring more upright posture and deep core engagement. They are particularly useful for athletes and lifters looking to improve posture and carryover to real-world strength.

Instructions

  1. Set a barbell in a rack at waist height and position it in the crook of your elbows.
  2. Clasp your hands together and lift the bar out of the rack.
  3. Step back and take a shoulder-width stance with toes slightly turned out.
  4. Lower into a squat by bending your knees and hips, keeping your torso upright.
  5. Descend until your hips are below parallel, then drive through your feet to return to standing.

Related Muscle Groups