Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Zercher Squat

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads

Also glutes, upper back & lats, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Bar in the crook of your elbows
  2. 2Brace hard and stay upright
  3. 3Squat deep between your knees

Most common mistake

Letting the upper back round under the load.

Watch a demo
B
For quads
#21 of 33
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costFair

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASafety Bar SquatBarbell

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