Zercher Box Squat

Zercher squat with the bar in the crook of the elbows and a box setting the depth.

• Compound
• Barbell
• Advanced

How to do it

• Bar in the crook of the elbows and a box behind you; sit without dropping
• Sit back until you touch the box, controlling the descent
• Stay tight as you touch down and push the floor away to stand

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Dropping onto the box and bouncing
• Resting your full weight on the box and relaxing the trunk

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs
• Back

Alternatives

• Zercher Squat
• Front Squat
• Goblet Squat