Zercher Squat
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Tracked This Week
Last 8 Weeks
Do not overarch your lower back. Squeeze your abdominal muscles. Spread your weight evenly under your big toe, little toe, and heel. Do not lean forward. Hold your arms still. Squeeze your glutes hard on top of the movement. Knees should not go over your toes.
Muscle Map
Muscles Worked
Quads
Glutes
Abs
Biceps
Hamstrings
Lower Back
Traps
Forearms (Front)
Shoulders
Abductors
Adductors
Instructions
Tips
- Do not overarch your lower back.
- Squeeze your abdominal muscles.
- Spread your weight evenly under your big toe, little toe, and heel.
- Do not lean forward.
- Hold your arms still.
- Squeeze your glutes hard on top of the movement.
- Knees should not go over your toes.
Breathing
- Breathe in going down, breathe out going up.
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