Zecher Squats

This variation of squat is similar to a Front Squat, it works to build the upper muscles of the quadriceps (thighs).


  1. Lift a barbell off of a weight rack and place across your chest. Hold the barbell with your arms crossed.
  2. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
  3. Drawing your abs in, descend slowly by bending at the knees and hips as if you are sitting down (squatting).
  4. Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
  5. Pause in the downward position and slowly return upright to the starting position.

Note: Practice the squat without any weight to allow yourself to become comfortable with the movements.

Exercise images by Everkinetic.