10 Best Barbell Zercher Squat Alternatives for Glute Strength

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

   Play demonstration

   1. Bodyweight Drop Jump Squat

   66% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat 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: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
2. Play demonstration

   2. Jump Squat

   66% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   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: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
3. Play demonstration

   3. Curtsey Squat

   63% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that works the glutes one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
   3. Bend both knees as if you were curtsying, lowering your body towards the ground.
   4. Keep your torso upright and your weight on your front foot.
   5. Push through your front foot to return to the starting position.
   6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Zercher Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
4. Play demonstration

   4. Single Leg Squat (Pistol) Male

   61% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want to work the glutes one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

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

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Zercher Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
   • Balance: harder to stay steady on than the Barbell Zercher Squat
5. Play demonstration

   5. One Leg Squat

   61% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

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

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Zercher Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
   • Balance: harder to stay steady on than the Barbell Zercher Squat
6. Play demonstration

   6. Potty Squat With Support

   61% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   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 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Zercher Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
   • Balance: easier to stay steady on than the Barbell Zercher Squat
7. Play demonstration

   7. March Sit (Wall)

   60% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your back against a wall and your feet hip-width apart.
   2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
   3. Lift your right foot off the ground and bring your knee towards your chest.
   4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
   5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Zercher Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
   • Balance: easier to stay steady on than the Barbell Zercher Squat
8. Play demonstration

   8. Quads

   56% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
   • Balance: easier to stay steady on than the Barbell Zercher Squat
9. 

   9. Rocket Jump

   56% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

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

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Zercher Squat
10. 

    10. Bench Jump

    56% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a short squat in preparation for the jump; swing your arms behind you.
    3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
    4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
    5. Turn around and face the opposite direction, then jump back over the bench.

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

    Why this matches

    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Zercher Squat