Weight Training - Zercher Squat

Muscles Worked

• Quadriceps / hamstrings / Glutes / abdominals + core / Back.

Teaching Points

• Feet shoulder width apart,
• Weight comes down through the heels.
• Hip drive backwards during first part of movement.
• Maintain neutral spine.
• Knees don’t come any further forward than toes and maintain single plane / don’t move in or out.
• Face looking forwards and slightly upwards.
• Bar rests in crook of elbow. Held tight into the body.
• Used for poor upper body flexibility – people who would struggle with bar on shoulders. Can help most people obtain a deeper squat.