compound · Squat
Zercher Squat
Zercher Squat is a compound squat movement for quads, using Olympic Barbell and Power Rack. It also works glutes, core and upper back. 3 sets of 5-8, 3 min rest.
- Primary muscle
- Quads
- Equipment
- Olympic Barbell and Power Rack
- Difficulty
- Expert
- Sets and reps
- 3 × 5-8
- Rest
- 180s
- Force
- push
How to do it
- 1Set up
Set the pins at belly height and pick it up out of the rack, sleeves rolled down.
- 2The cue that matters
Bar in the elbow crease, chest up, brace like you are about to get punched.
- 3Work it
3 sets of 5-8, resting about 3 minutes between them.
Muscles worked
Quads does most of the work. Glutes, core and upper back take the rest.