Barbell full zercher squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Brachioradialis

How to do it

1. 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.
2. Lift the barbell off the rack by standing up straight. Step back and stand with your feet shoulder-width apart, toes slightly pointed out.
3. 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.
4. 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.

Form tips

• Move slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.
• Distribute your weight evenly across your feet to ensure balance and stability.