Zercher Squats: Form, What Muscles They Work, and Benefits

The Zercher squat is a varaition that separates the men/women from the boys/girls! In all seriousness, though, these are fun and can be great for giving you a nice full body workout.

Muscles You’ll Train

• Primary: Quads, glutes, adductors
• Secondary: Core, upper back
• Stabilizers: Biceps, erectors, forearms, hamstrings
• Additional Passive Worked Muscles: Tibialis anterior, calves

How to Do Zercher Squats

Step 1: Rack Setup

Getting the proper rack height is crucial for safety and performance. Trust me, the last thing you want when you’re gassed at the end of a set is to get on your tippy toes to rack the weight because you set your j-hooks way too low.

• Pro Tip: Position J-hooks 4-6 inches below elbow height

Setup tips:

• Lower rack height enables easier walk-out control
• Allows mini-squat for weight acclimation (I love this for nervous system prep)
• Facilitates safe re-racking when fatigued

Step 2: Bar Position

Creating a stable and “comfortable” front rack position is key with Zercher squats. These will take some getting used to, so please be patient with not only yourself but also this exercise. Expect a few weeks to get used to the bar pressing into the arms.

Arm Position Tips:

• Keep arms parallel
• Fists pointing upward
• Maintain fixed elbow angle for stable position

Comfort Considerations:

I play a lot of golf, and I can’t be bothered to put my arms in discomfort when going heavy just for the sake of looking cool or tough. There is NOTHING wrong with using your knee sleeves or a squat pad to make these more comfortable.

• Use knee sleeves on arms
• Squat pad can also work great (prioritize comfort over ego, lol)

Step 3: The Walkout

Control is essential with front-loaded weight, especially in a Zercher setup. The last thing you want is to be swinging and tripping over your feet as you try to stabilize and prep for reps.

My Advice: Use a Three-Step Walkout:

1. Step back with your dominant foot
2. Follow with other foot
3. Small adjustment step as needed

Key Points/Cues:

• Take shorter steps than normal
• Control forward bar movement
• Adjust foot position as needed (if you need more than 3 steps, that’s okay)

Step 4: The Descent and Ascent

Control of your tempo is your ally with Zercher squats. Focus on a coordinated ascent and descent to avoid the barbell crashing on the legs or getting folded like a stapler.

Descent Cues:

• Break at hips and knees
• Control forward lean/focus on torso position
• Maintain arm position

Ascent Cues:

• Drive through midfoot
• “Punch the sky” with fists
• Keep bar path in a relatively vertical position

Benefits of Zercher Squats

1. Deep Squat Development

Zercher squats, much like other front-loaded squat variations, are great for improving squat depth and positioning. With the Zercher’s weight placement, you’ll have a nice natural counterbalance.

Plus, once you get used to the pressure in your arms, I find that Zercher squats are actually easier to hit depth with than front squats. This has to do with front squats requiring more work to achieve a proper front rack and the fact that long torsos can struggle with them.

That said, I find that the Zercher squat can be a great variation for taller lifters and lifters who want maximal squat depth but struggle with mobility issues at the ankles and hips.

2. A Lot of Bang for Your Buck

When it comes to getting a nice full-body workout, it’s tough to beat the Zercher squat. This variation not only blasts your quads, adductors, and glutes due to the deep range of motion you’ll be working through, but you’ll also get core, arm, and upper body benefits as well.

The arms will receive a small stimulus due to them being in an isometric holding the weight, the core will get worked as you fight to maintain an upright torso, and the upper back will get a nice pump from stabilizing the weight and preventing it from swinging forward.

3. Injury Management

If you have cranky knees, then you may find that Zercher squats are one of the few variations that you can work with and not further aggravate them. I have chronic quad tendon issues, and Zerchers are my bulletproof variation for training deep ROMs without pain.

I believe this has to do with the loading style of the Zercher squat. The lower front-loaded weight allows you to better sit and sequence into the hips, so you can get a deep range of motion without a ton of additional stress on some of the structures around the knee that can get aggravated when back squatting.

Common Mistakes to Avoid

1. Setting Your Rack Height Too Low

I mentioned this above, but your rack height is huge for successful Zercher reps. Set your rack height low enough so you can easily re-rack weights at the end of your sets. If you have to get on your tippy toes or be standing fully up to clear the hooks, you’ve set them too low.

2. Refusing Padding

I’m telling you now: use knee sleeves or a squat pad if you’re doing Zerchers frequently in your program. I don’t care what anyone on social media says; it will make your experience so much more enjoyable with them. Don’t let your ego become a mistake (my famous last words).

Programming Recommendations

Beginner Sets/Reps:

• 3 x 8-10 with lighter weight
• Focus on position comfort
• Master walkout mechanics

Advanced Sets/Reps:

• 4 x 6-8 for strength
• 3 x 12-15 for hypertrophy/voume