- The Zercher squat is a popular lower body exercise that involves holding a barbell in the crook of your elbows.
- It can build core strength and stability, but can be tricky for beginners, a trainer says.
If you're looking to spice up leg day, a trendy exercise called the Zercher squat can challenge your lower body and core, but it may not be your best bet for gains, according to a personal trainer.
The exercise involves holding the barbell in the crook of the elbows (instead of on the shoulders) as you squat as low as possible. It's good for working the abs, quads, and glutes, according to Ben Foster, founder and head coach of the People's Athletic Club.
But other variations like zombie squats or goblet squats have similar benefits and may offer better results with less difficulty, he said. Trying out different types of squats can help you find the best fit for your body and goals, and can also keep exercise interesting.
"It's so individualized, I encourage people to play around with different variations to see what works best for you and what allows you to move the most weight safely," Foster said.
The Zercher squat works your back, butt, and abs, but isn't beginner-friendly
The Zercher squat can help train you to stay upright and keep a stable torso while squatting, and also targets the hamstrings, glutes, and lower back more effectively, Foster explained.
However, the position puts more pressure on your elbows and arms, so a traditional barbell back squat is often a better choice for less-experienced athletes.
"It's just terribly uncomfortable," Foster said. "It should be done after you've mastered the back squat, front squat, and pistol squat."
While the Zercher squat has been around for decades in powerlifting and strongman communities, it's recently taken off on social media platforms like TikTok and Instagram. Despite its popularity, the additional benefits of the movement may not be worth the added difficulty for most everyday athletes, according to Foster.
"It's a little bit of a flex, to do this exercise you've probably never even heard of," he said. "That's not an exercise that has tons of bang for your buck. The kind of hype currently around it is not worth it."
'Zombie' squats can help you warm-up and perfect your form
Another exercise variation called the zombie squat (also known as the Frankenstein squat) has similar benefits, and can be a great addition to a workout when used correctly, Foster said.
The move involves extending your arms straight out in front of your chest (a la "Night of the Living Dead") and balancing the barbell on top of your shoulders so it presses against your neck without cutting off your airway.
As a warm-up drill, the exercise can help teach you to maintain a more upright torso as you squat, and learn to keep the bar stable on your shoulders, according to Foster.
Once you start adding more weight, though, the zombie squat can quickly become an intermediate or advanced movement.
"I like it, but think of it primarily as a warm up or activator, rather than something that I want to push the intensity on," he said.
Goblet squats are great for building a strong core and stability at any fitness level
If you want a simpler way to perfect your squat and strengthen your core, Foster recommends the goblet squat.
Performed by holding a dumbbell or kettlebell between your hands in front of your chest, the exercise taps into your core muscles to prevent you from slumping forward under the weight.
Foster said he likes the goblet squat for beginners because it can help people understand how to stay stable and get the most out of their legs.
Regardless of which squat variation you choose, start with lighter weight and work your way up gradually to make sure you keep excellent form and stay stable throughout the movement.
"Always think about if you are in control of every inch of that range of motion — do you feel stable? If not, you're doing too much weight, range of motion, or reps," Foster said.