Barbell Zercher Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the bar in the rack around navel height and hook it into the crooks of the ELBOWS, arms folded across it.
- Stand it up, brace hard and keep the chest tall and the elbows high.
- Squat down between the knees, letting the elbows travel inside the thighs.
- Drive up through mid-foot, fighting to keep the torso upright.
FORM TIPS
- The bar sits on bare skin at the elbow. Use a towel or a pad the first few times, because grip and comfort fail long before the legs do.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Adductors
- Abs
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.