Muscles worked
glutes, quadriceps, hamstrings, calves, core
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barbell full zercher squat
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- glutes
- Muscle group
- quadriceps
Secondary muscles
How to perform it
- 1
Stand with your feet shoulder-width apart and toes slightly turned out.
- 2
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- 3
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- 4
Keep your knees in line with your toes and your weight in your heels.
- 5
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 6
Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
- 7
Repeat for the desired number of repetitions.
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