full Zercher Squat
Target Muscle
Secondary Muscles
Equipment
Lift the bar off the rack by straightening your legs, step back to clear the rack, then position your feet shoulder-width apart with your toes slightly pointed outwards.
Begin the squat by pushing your hips back and bending your knees, keeping your chest up and your back straight, descend until your hips are below your knees.
Pause briefly at the bottom of the squat, then push through your heels to drive yourself back up to the starting position, keeping the bar cradled in your elbows throughout the movement.
Repeat the exercise for your desired number of repetitions, ensuring to maintain good form throughout each rep.
Pro Tip
Controlled Movement: The Zercher Squat should be performed in a controlled manner. Lower your body slowly, keeping the weight on your heels, until your thighs are parallel with the ground. Then push back up to the starting position. Rushing the movement or using momentum rather than muscle strength can lead to poor form and potential injury. Breathing Technique: Proper breathing is crucial for any weightlifting exercise, including the Zercher Squat. Inhale as you lower your body, and exhale as you push back up. Holding your breath can cause dizziness or faint