Animated GIF · Available via API
gif_boxBarbell Full Zercher Squat
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fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Full Zercher Squat is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and toes slightly turned out.
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
Keep your knees in line with your toes and your weight in your heels.
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
Repeat for the desired number of repetitions.
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