Barbell Zercher Squat

Muscles involved

GlutesQuadriceps

How to do it

1. Place a bar on a rack at an appropriate height and position your arms over the pad of a preacher bench. 2. Grip the bar with palms facing forward and place it at shoulder height. 3. Slowly lower the bar by extending your arms while controlling your breathing. 4. Curl your biceps, raising the bar towards your shoulders as you exhale.

Equipment required

Barra

Muscles worked

MaleFemale

Gluteus maximusQuadricepsAdductor magnusSoleus

Tips

- Place the bar comfortably in the crease of your elbows, using a pad if necessary. - Keep your torso upright and core firm throughout the squat. - Lower controllably, guiding the movement with your hips.

Difficulty