> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Zercher squat
> Novice · Dynamic · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |
## Technique
1. Stand with feet about shoulder-width apart, with a Barbell resting in the crooks of your elbows, held close to your torso.
2. Clasp your hands together or keep your fists closed to secure the bar.
3. Keep your chest upright and your back neutral as you initiate the movement.
4. Bend at the hips and knees, lowering into a squat while keeping the Barbell tight against your body.
5. Descend until your thighs reach at least parallel to the ground, then drive through your feet to return to standing.
## Form tips
* Keep your elbows tucked in and the Barbell close to your center of mass.
**Logging:** Total weight used.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/zercher-squat-e1aa). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
