QuadricepsAdvanced
Zercher Squat
A squat with the barbell held in the crook of the elbows. Trains the quadriceps with a very upright torso and heavily challenges the upper back and core.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Lower Back (Erector Spinae)
- Biceps
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.