barbell full zercher squat

A upper legs exercise targeting the glutes, performed with barbell.

barbell full zercher squat demonstration
barbell full zercher squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves, Core

How to do barbell full zercher squat

  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.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalvesCore

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