10 Best Barbell Zercher Squat Alternatives for Glute Strength

The Barbell Zercher Squat is done standing with a barbell. Ranked closest by our scoring: the Barbell Clean-grip Front Squat, the Barbell Front Chest Squat and the Barbell Front Squat.

The Barbell Zercher Squat holds the bar in the crooks of your elbows while you sit your hips back and drive through your heels, and anyone whose elbows give out before their legs do wants the same squat without the bar parked there. The Barbell Clean-grip Front Squat comes first because it is the same squat with the bar on your upper chest, elbows pointing forward, instead of your elbow crooks. Rest it on your collarbone and shoulders instead, and the Barbell Front Squat covers the same squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Zercher Squat

Barbell Zercher SquatPlay demonstration
Primary muscle
Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves, Core

How to perform Barbell Zercher Squat
  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 bar 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. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Zercher Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Zercher Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Clean-grip Front SquatPlay demonstration

    1. Barbell Clean-grip Front Squat

    96% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
    2. Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
    3. Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
    4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  2. Barbell Front Chest SquatPlay demonstration

    2. Barbell Front Chest Squat

    96% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward.
    3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  3. Barbell Front SquatPlay demonstration

    3. Barbell Front Squat

    96% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
    3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  4. Barbell Full Zercher SquatPlay demonstration

    4. Barbell Full Zercher Squat

    90% match
    • Glutes
    • Barbell
    • Advanced
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  5. Frankenstein SquatPlay demonstration

    5. Frankenstein Squat

    90% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
    2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
    3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  6. Barbell Jefferson SquatPlay demonstration

    6. Barbell Jefferson Squat

    86% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
    3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
    4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
    5. Push through your heels to stand back up to the starting position.
    6. Repeat the movement, alternating your forward and back foot with each repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  7. Barbell Full SquatPlay demonstration

    7. Barbell Full Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower yourself until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  8. Barbell Hack SquatPlay demonstration

    8. Barbell Hack Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
    2. Hold the barbell behind your legs, resting it on your upper thighs.
    3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
    4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  9. Barbell Narrow Stance SquatPlay demonstration

    9. Barbell Narrow Stance Squat

    84% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat
  10. Barbell Jump SquatPlay demonstration

    10. Barbell Jump Squat

    82% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
    4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
    5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Zercher Squat
    • Equipment: free weights, the same as the Barbell Zercher Squat
    • Body position: standing, the same as the Barbell Zercher Squat

Why You Might Need a Barbell Zercher Squat Alternative

Every one of these swaps still uses a barbell, so swapping out the Barbell Zercher Squat is almost always about the elbow hold rather than the equipment. The Barbell Front Chest Squat, Barbell Front Squat and Barbell Full Zercher Squat all cue you to engage your core, the same cue the Zercher gives, and the Barbell Clean-grip Front Squat asks for the same tall chest. The Barbell Full Zercher Squat keeps the bar in your elbow crooks like the Zercher, so it only helps with depth, not the hold. The Frankenstein Squat holds the bar on straight arms, the Barbell Jefferson Squat rests it against your waist, the Barbell Hack Squat holds it on your thighs, and the Barbell Narrow Stance Squat and Barbell Jump Squat carry it on your back, unlike your elbow crooks.

How to Choose the Right Barbell Zercher Squat Substitute

The Barbell Clean-grip Front Squat rests the bar across your chest with your elbows pointing forward, keeping the load in front of you without a crook-of-elbow hold. If you would rather the bar off the front of your body altogether, the Barbell Full Squat and Barbell Narrow Stance Squat carry it across your upper back instead, resting on your traps, so nothing loads your arms. The Barbell Jefferson Squat moves the bar low against your waist and has you alternate your front and back foot each rep, a genuinely different stance if your elbows just need a break from the same position. The Barbell Hack Squat swaps the hold entirely, resting the bar behind your legs on your thighs rather than anywhere in front of you.

Barbell Zercher Squat FAQ

Can I do a Zercher squat alternative without a barbell?

No. Every one of these swaps still needs a barbell, since none of them uses dumbbells, a machine or just your body weight. The Barbell Clean-grip Front Squat is the closest match once you have one; without a bar, none of them covers the same squat.

Which Zercher squat alternative moves the bar off the front of your body?

The Barbell Full Squat, Barbell Narrow Stance Squat and Barbell Jump Squat all rest the bar across your upper back on your traps instead of your chest or arms. The Barbell Hack Squat goes further still, holding the bar behind your legs on your thighs rather than anywhere in front.

Which Zercher squat alternatives still work your core?

The Barbell Front Chest Squat, Barbell Front Squat, Barbell Full Zercher Squat, Barbell Full Squat and Barbell Narrow Stance Squat all cue you to engage your core before you lower, the same cue the Zercher gives. The Frankenstein Squat, Barbell Jefferson Squat and Barbell Hack Squat cue a straight back and tall chest instead, and the Barbell Jump Squat gives no trunk cue at all.

Does any Zercher squat alternative use a staggered or alternating stance?

Yes. The Barbell Jefferson Squat holds the bar low against your waist with an overhand grip and has you step one foot forward and the other back, alternating sides on every rep, a stance none of the other swaps here use.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology