Deep Barbell Zercher Squat
In SetGrip: Barbell Zercher Squat (Deep)
- Secondary muscles
- Quads, Hamstrings, Calves, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Riding the elbow-cradled bar all the way down is what separates this from the standard Zercher squat: at full depth the elbows nearly meet the thighs and the upper back works hard to stay tall. Cut the load noticeably below your regular Zercher and treat the controlled sit into the bottom as the entire point.
How to do the Deep Barbell Zercher Squat
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- Keep your knees in line with your toes and your weight in your heels.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
- Abs — The abs and obliques brace the trunk under the bar and should feel tight through the whole rep, not just on the way down.
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Deep Barbell Zercher Squat work?
The Deep Barbell Zercher Squat primarily works the glutes. It also involves the quads, hamstrings, calves and abs, which assist the movement and stabilise the joints.
Is the Deep Barbell Zercher Squat good for beginners?
Not as a starting point. The Deep Barbell Zercher Squat is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Deep Barbell Zercher Squat?
If you cannot do the Deep Barbell Zercher Squat, try the Box Bulgarian Split Squat, the Pistol Squat or the Barbell Zercher Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Deep Barbell Zercher Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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