All Exercises
Squat · Compound
Zercher Squat
Targets Quads, Glutes with an optimal working range of 5–10 reps.
Primary Muscles
Quads, Glutes
Secondary: Core, Biceps, Upper Back
Typical Rep Range
5–10 reps
Quad Dominant
Equipment Tier
Barbell & Rack
Barbell, Squat Rack
Movement Profile
Advanced · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Zercher Squat:
- 1 Bar rests in crook of elbows
- 2 Clasp hands together tight to chest
- 3 Stay upright through the ascent
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Upper back rounding forward
- ✕ Hips shooting up early
Substitutions & Variations
Similar Exercises to Zercher Squat
Squat Barbell & Rack
Back Squat
Quads, Glutes · 1–12 reps
View form cues
Squat Barbell & Rack
Box Squat
Glutes, Hamstrings, Quads · 2–8 reps
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Squat Barbell & Rack
Overhead Squat
Quads, Glutes · 3–6 reps
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Squat Bodyweight Only
Bodyweight Squat
Quads, Glutes · 15–30 reps
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Squat Dumbbells & Bands
Bulgarian Split Squat
Quads, Glutes · 6–15 reps
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Squat Dumbbells & Bands
Goblet Squat
Quads, Glutes · 8–15 reps
View form cues