ActiveWorkoutsThree reasons you should do Zercher squats for stronger quads and a core of steelThe Zercher squat was named after Ed Zercher, a Strongman competitor from AmericaWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThree reasons you should do Zercher squats for stronger quads and a core of steelThe Zercher squat was named after Ed Zercher, a Strongman competitor from AmericaWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The Zercher squat was named after Ed Zercher, a Strongman competitor from America
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:What are Zercher squatsWhat muscles do Zercher squats useThree reasons you should do Zercher squatsHow to do the Zercher squat
Jump to category:What are Zercher squatsWhat muscles do Zercher squats useThree reasons you should do Zercher squatsHow to do the Zercher squat
When it comes to leg day, the traditionalbarbell back squatis a staple in many people’s programmes. After all, it’s a fantasticcompound exercisethat works multiple muscles, including the glutes, hamstrings, quadriceps, adductors and calves. However, there’s manysquat variationsto choose from if you don’t enjoy traditional squats and one that you may not have heard of before is the Zercher squat.
It’s named after Ed Zercher, a Strongman competitor from America in the 1930s and, although a little more technical than traditional barbell squats, they can be a good variation for beginners. They also have some brilliant benefits too, from developing massive quads and bigger biceps, to being safer to perform alone in the gym, so if you’re looking to switch up your squats, it could be one to consider.
What are Zercher squats?
“Essentially, the Zercher squat is where you rest the bar in the crook of your arm,” saysJoe Warner, author ofThe New Body Planand Editor-in-Chief ofUnfiltered. To perform the lift you’re therefore going to need a squat stands or a squat rack to get into position. The latter is a better shout for first timers as you can have the safety bars up for extra support. “It’s a super-effective lift that builds bigger, stronger and more powerful legs, as well as packing on serious biceps size and strength. What’s more, it even gives your core a solid challenge to help you sculpt six-pack abs.”
(Image credit: Getty Images)
(Image credit: Getty Images)
What muscles do Zercher squats use?
A lot! Just like regular squats, Zercher squats also work your quads, glutes and hamstrings. However, Joe explains there are a few added bonuses you get with Zercher Squats: “Because of the way you hold the bar, you’ll also train your biceps, and because you need to work hard to keep your torso upright and stable, it will also challenge your abs, core and lower back muscles too.”
Three reasons you should do Zercher squats
They’re safe to do alone
While the Zercher may come across as technically more difficult than the barbell back squat, it’s actually a safer lift, especially for beginners. “If you’re under a heavy bar and you fail, that can end badly if you’re not sure how to safely ditch the bar,” says Joe. “Zercher squats are comparatively safe because you’ll inevitably use a lighter weight than you would when doing a back squat. So, when you fail, it’s while using a 40kg lift, rather than 140kg.”
It encourages good technique
This is due to the weight being placed on the front of your body, as opposed to the back, which encourages you to stay upright and the ability to squat deeper. “You’ll naturally want to put your weight on your heels and mid-foot to counterbalance the bar,” explains Joe. “You’ll also want to keep your chest up to avoid collapsing forwards. The Zercher squat makes it easier to get into a really good start position.”
Extra core work
Again, as the weight is being placed on the front of your body for this squat, your core (and lower back muscles) are being challenged a lot more to try and stabilise the spine and keep it in that upright position. Otherwise, you run the risk of falling forwards. In turn, this will reinforce a strong posture, which can reduce the likelihood of injuries in the future, and a rock-solid abdominals.
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(Image credit: Getty Images)
(Image credit: Getty Images)
How to do the Zercher squat
Tip:If the bar is hurting your arms, either wrap a towel around it or add on a barbell pad.
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Synergee Games Barbell$219.95$199.95ViewSee all prices
Synergee Games Barbell$219.95$199.95ViewSee all prices
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CAP Barbell Olympic Bar$34.11$19.51ViewSee all prices
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