Smith Zercher Squat

Muscles worked

Setup

1. Set the Smith machine bar to roughly mid-chest height.
2. Place the bar in the crook of your elbows, keeping your forearms tucked close to your chest with hands clasped or fists pointing up.
3. Position your feet shoulder-width apart, slightly in front of the bar to allow for a vertical torso.
4. Brace your core and rotate the bar to unhook it from the safety pegs.

How to do it

1. Inhale and lower your hips back and down, keeping your torso upright and elbows tucked tight against your ribs.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
3. Exhale and drive through your mid-foot to return to the starting position, maintaining a proud chest throughout.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.

Form checklist

• Keep your elbows high and tucked to prevent the bar from pulling your torso forward.
• Maintain a neutral spine and avoid rounding your upper back under the load.
• Keep your heels firmly planted on the floor throughout the entire movement.
• Ensure your knees do not cave inward during the drive upward.

Pro tips

• Use a bar pad or wrap a towel around the bar to protect your inner elbows and increase comfort.
• Focus on 'scooping' the bar upward with your arms to engage the upper back and stabilize the weight.
• Actively pull your belly button toward your spine to maximize the anti-flexion core benefits of the Zercher position.

Make it harder

• Incorporate a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform 1.5 reps by descending fully, rising halfway, descending again, and then standing up completely.

Frequently asked

What muscles does the smith zercher squat work?

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

What equipment do you need for the smith zercher squat?

The smith zercher squat uses smith machine.

Is the smith zercher squat good for beginners?

The smith 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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