How to: Zercher Squat
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Set the barbell on the squat rack at approximately chest height. Position yourself underneath the bar, resting it in the crook of your arms and firmly clasping your hands together directly in front of your chest. While keeping your arms fixed, stand up tall to release the bar from the squat rack. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your arms remain fixed and your back remains as upright as possible.
- Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.