Intermediate
BARBELL FULL ZERCHER SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and toes slightly turned out.
2
Step:2 Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
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Step:3 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
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Step:4 Keep your knees in line with your toes and your weight in your heels.
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Step:5 Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
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Step:6 Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
