Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Full Zercher Squat
Barbell Full Zercher Squat is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings, lower back and forearms assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Forearms · Brachioradialis
How to do Barbell Full Zercher Squat
- Position a barbell in a squat rack at about waist height. Stand close to the barbell and hook your arms under it, holding the bar in the crook of your elbows with your hands close in front of your chest.
- Lift the barbell off the rack by standing up straight. Step back and stand with your feet shoulder-width apart, toes slightly pointed out.
- Maintain a neutral spine as you begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees until you are fully upright. Repeat for the desired number of repetitions.
Form tips
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
- Distribute your weight evenly across your feet to ensure balance and stability.
Barbell Full Zercher Squat alternatives
More quads exercises
Barbell Full Zercher Squat FAQ
What muscles does Barbell Full Zercher Squat work?
Barbell Full Zercher Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, lower back and forearms work as secondary muscles.
What equipment do you need for Barbell Full Zercher Squat?
You need a barbell.
How many sets and reps of Barbell Full Zercher Squat should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Full Zercher Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Full Zercher Squat burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Full Zercher Squat?
Other exercises for the quads include Bodyweight Full Squat With Overhead Press, Bodyweight Full Squat With Overhead Front Raises, Bodyweight Full Squat With Overhead Front Raise and Bodyweight Squat.
For developers
Use Barbell Full Zercher Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_LR646K" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_LR646K", "name": "Barbell Full Zercher Squat", "model": "male", "counterpartId": "ex_YTCHLK", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_LR646K/mp4-720.mp4?…", "poster": "https://…/ex_LR646K/poster.jpg?…" } }