Which muscles does the zercher squat work?

The zercher squat mainly works your quadriceps and glutes. It also involves your abs and biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the zercher squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Zercher Squat: how to do it and muscles worked

The zercher squat mainly works your quadriceps and glutes, with help from your abs and biceps. You need a barbell.

Muscles worked

Main

Helping

How to do the zercher squat

1
Set the bar in a rack at hip height, wrap padding around it if needed, and cradle it in the crooks of your elbows. Lift it up, step back and hold it against your torso with feet shoulder-width apart.
2
Brace your core and squat down between your knees until your thighs are parallel or lower. Drive up through your midfoot to stand.
3
Lower over 2 seconds, breathe in at the top and out as you stand. Keep your elbows pressed together and the bar close to your belly.

Form tip: Keep your torso upright and do not let the bar slip; use a light load first since it presses into your arms.

Common questions

Which muscles does the zercher squat work?: The zercher squat mainly works your quadriceps and glutes. It also involves your abs and biceps.
What equipment do I need for the zercher squat?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the zercher squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.