Exercise guide · Advanced · Compound

Barbell Full Zercher Squat: How to Do It & Muscles Worked

The barbell full Zercher squat is a compound lower body exercise where the barbell is held in the crooks of the elbows. It targets the glutes and also works the quadriceps, hamstrings, calves, and core. This squat variation requires significant core strength and stability due to the bar position.

Primary muscles
Glutes
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell full zercher squat
Front view: muscles worked by the barbell full zercher squat. Primary: glutes. Secondary: obliques, calves, quads, abs and hamstrings.
Back view: muscles worked by the barbell full zercher squat. Primary: glutes. Secondary: obliques, calves, quads, abs and hamstrings.
Primary Secondary

How to do the barbell full zercher squat

  1. Step 1: Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Step 2: Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
  3. Step 3: Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
  4. Step 4: Keep your knees in line with your toes and your weight in your heels.
  5. Step 5: Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Step 6: Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell full zercher squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Full Zercher Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.