Cable Zercher Squat

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a straight bar or EZ bar.
2. Hook the bar into the crooks of your elbows, holding your hands together or in fists against your chest.
3. Step back from the machine to create tension on the cable and stand with feet slightly wider than shoulder-width.
4. Brace your core and pull your shoulder blades back to create a stable shelf for the bar.

How to do it

1. Inhale and begin the descent by hinging at the hips and bending the knees simultaneously.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your elbows tucked inside your knees.
3. Exhale and drive through your mid-foot to return to the starting position, maintaining a controlled 2-0-2-0 tempo.
4. Squeeze your glutes at the top of the movement without locking out your knees aggressively.

Form checklist

• Keep the elbows tucked and the bar tight against your torso.
• Maintain an upright chest to prevent the cable from pulling you forward.
• Ensure knees track in line with your toes throughout the movement.
• Keep your heels glued to the floor at all times.

Pro tips

• Actively pull the bar into your ribcage to engage your lats, which provides extra stability for your spine.
• Use the forward pull of the cable as a counterbalance to sit deeper into the squat than you would with a barbell.

Make it harder

• Add a 3-second pause at the bottom of each rep to increase time under tension and core demand.
• Perform the movement on a small platform or weight plates to create a deficit for increased range of motion.

Frequently asked

What muscles does the cable zercher squat work?

The cable zercher squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the cable zercher squat?

The cable zercher squat uses cable.

Is the cable zercher squat good for beginners?

The cable zercher squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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