Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Full Zercher Squat
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and toes slightly turned out.
- 2
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
- 3
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
- 4
Keep your knees in line with your toes and your weight in your heels.
- 5
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 6
Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalvescore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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