Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the zercher squats, including tips, variations, and the muscle groups it targets.
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
- Set a barbell in a rack at waist height and position it in the crook of your elbows.
- Clasp your hands together and lift the bar out of the rack.
- Step back and take a shoulder-width stance with toes slightly turned out.
- Lower into a squat by bending your knees and hips, keeping your torso upright.
- Descend until your hips are below parallel, then drive through your feet to return to standing.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings