Exercise library / Legs
Zercher squat
Legs · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Quads, Glutes.
Secondary: Abs, Lower back, Biceps.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Zercher-knebøy
- Swedish Zercher-knäböj
- Danish Zercher squat
- German Zercher Kniebeuge
- Spanish Sentadilla Zercher
- Italian Zercher squat
- Portuguese Agachamento Zercher
- Russian Приседания Зерхера
- French Squat Zercher
Related legs exercises
- Goblet squat
- Bulgarian split squat
- Lunges (dumbbells)
- Walking lunges
- Step-ups
- Single-leg Romanian deadlift
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.