Legs · Squat

Barbell Zercher Squat

The Zercher squat is a barbell squat where the bar sits in the crooks of your elbows at the front of your body. The front load keeps your torso upright and forces your upper back and abs to work hard, so it trains the quadriceps and glutes while building a strong trunk.

Also known as: Zercher squat, Bar in elbows squat, Elbow crease squat

Muscle group: Legs
Movement pattern: Squat
Type: Compound
Equipment: Barbell, Squat rack, Bar pad
Difficulty: Advanced

What muscles does the barbell zercher squat work?

Primary movers

Quadriceps
Gluteus maximus

Assisting muscles

Spinal erectors
Abdominals
Biceps brachii
Upper trapezius
Adductor magnus

The load sits low and in front, so the squat becomes more upright than a back squat. This puts a lot of work on the quadriceps, which extend the knees as you stand up, along with the glutes driving the hips through.

The upper back works hard because the bar constantly pulls you forward. The spinal erectors and upper trapezius hold your chest up, and many lifters find this, not their legs, is what limits the weight.

Your abdominals brace hard to keep the trunk rigid with the bar out in front. The biceps and forearms hold the bar in the elbow crease, which adds an isometric arm load you do not get from a back squat.

The elbow crease can get sore, and the weight you can hold is usually well below your back squat. A pad or towel around the bar helps, and starting light lets you learn to keep the bar tight against your body.

How to do the barbell zercher squat

Setup

1
Set the barbell in a rack at about waist height and put a pad or towel around the middle if the elbow crease is uncomfortable.
2
Hook the bar into the crooks of your elbows and clasp your hands or make fists in front of your chest.
3
Lift the bar out of the rack and step back, with your feet about shoulder-width apart and toes slightly out.
4
Take a breath, brace your core and keep your chest up with your elbows tucked.

Execution

1
Sit straight down, bending the knees and hips together.
2
Keep the bar tight against your body so it does not drift forward.
3
Lower until your thighs are at least parallel to the floor.
4
Keep your knees tracking over your toes and your elbows tucked.
5
Drive through your whole foot to stand up tall.
6
Finish your reps, then step forward and rerack the bar.

Common barbell zercher squat mistakes

Rounding the upper back as the bar pulls forward

The load pulls your spine into flexion and takes tension off the legs.

The fix: Brace your core, keep your chest up and use a lighter weight.

Letting the elbows drop so the bar slides down the forearms

The bar loses its position and you can lose control of it.

The fix: Keep your elbows tucked and your upper arms firm against your ribs.

Cutting the depth short

You miss the stretch and the glute and quad work at the bottom.

The fix: Lower until your thighs are at least parallel to the floor.

Letting the knees cave inward as you stand

The knees lose alignment under load.

The fix: Press your knees out over your toes on the way up.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Strength	4	4–6	Heavy but controlled, 1–2 reps in reserve	2–3 min
Hypertrophy	3	8–10	Moderate weight, 1–2 reps in reserve	90 s–2 min
Beginner	2–3	6–8	Empty bar or light weight to learn the position	90 s

Use the Zercher squat as a main or secondary lower-body lift after you are comfortable with front and back squats. Start well below your normal squat weight, and always set the safeties in the rack at a height you can reach if you need to drop the bar.

Running the barbell zercher squat in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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