Strength exercise

Barbell Zercher Squat

How to do it

Cradle the barbell in the crooks of your elbows, holding your forearms vertical and hands clasped in front of your chest.
Set your feet shoulder width apart and brace your core hard, since the bar sits low and forward on your body.
Bend your knees and push your hips back to squat down, keeping your elbows tucked so the bar stays cradled against your torso.
Lower until your thighs are near parallel, feeling your quadriceps and glutes drive the depth while your core resists the forward pull of the load.
Drive through your heels to stand, exhaling as you extend your hips and knees back to the top.
Avoid rounding your upper back to compensate for the bar's low position, and keep your chest lifted throughout.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises