Barbell Squat vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Squat and Zercher Squat and pick the one that fits your Leg workout.
Barbell Squat vs Zercher Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 21 for Zercher Squat.
What most people do isn't always what fits you. Barbell Squat and Zercher Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Squat and Zercher Squat Differ
| What differs | Barbell Squat | Zercher Squat |
|---|---|---|
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 21 sessions |
How to Do Barbell Squat
Barbell Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Squat guide with alternatives and benefits, see the Barbell Squat exercise guide.
How to Do Zercher Squat
Zercher Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Squat or Zercher Squat?
Planfit users log Barbell Squat more often — 26,460 sessions against 21 for Zercher Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Barbell Squat and Zercher Squat need?
Barbell Squat needs a barbell, and Zercher Squat needs a barbell.
Which is easier to start with?
Barbell Squat is the easier place to start. Move to Zercher Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
