Zercher Squat
Complete guide to Zercher Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Zercher Squat
Add the appropriate amount of weight and set the barbell in a rack at about hip height.
Stand facing the bar and cradle it in the crook of your elbows, holding it against your forearms.
Unrack the bar and step back with your feet shoulder-width apart.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are at least parallel with the floor.
Drive through your heels to stand back up and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |