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Zercher Squats

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Zercher Squats - Exercise Guide

Step 1

Set a barbell on a rack at a height that’s above your shoulders. Load it with weights according to your preference.

Step 2

Step under the barbell and place the handle across your forearms. Cross your arms to hold and keep it in place.

Step 3

Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.

Step 4

Step away from the rack and stand up straight with your feet shoulder-width away from each other. Your toes must be pointing out, head up, and back straight. This is your starting position.

Step 5

Slowly lower the barbell by bending your knees and hips at the same time. Keep your posture as you descend. Continue until your knees are bent at less than 90 degrees. Ensure that your knees don’t go beyond your toes to avoid putting too much stress on it. Inhale as you do this.

Step 6

Pause for a moment then slowly raise the barbell by extending your hips and knees at the same time. Continue until you’re back to your starting position. Exhale as you do this.

Step 7

Repeat until the recommended amount of repetitions is achieved.


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