Zercher Box Squat

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Advanced

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

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

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs
• Back

Alternatives

• Zercher Squat
• Front Squat
• Goblet Squat