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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps Forearms
- Equipment
- Barbell
Barbell Full Zercher Squat
4 steps Updated 29/08/2026
Barbell Full Zercher Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Position a barbell in a squat rack at about waist height. Stand close to the barbell and hook your arms under it, holding the bar in the crook of your elbows with your hands close in front of your chest.
- Lift the barbell off the rack by standing up straight. Step back and stand with your feet shoulder-width apart, toes slightly pointed out.
- Maintain a neutral spine as you begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- Push through your heels to return to the starting position, extending your hips and knees until you are fully upright. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Full Zercher Squat
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