Zercher Squat vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Side Kick Back more often — 822 sessions vs 20. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Zercher Squat and Side Kick Back and pick the one that fits your Leg workout.
Zercher Squat vs Side Kick Back: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Kick Back more often — 822 sessions compared to 20 for Zercher Squat.
What most people do isn't always what fits you. Zercher Squat and Side Kick Back differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Zercher Squat and Side Kick Back Differ
| What differs | Zercher Squat | Side Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 20 sessions | 822 sessions |
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.
How to Do Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Zercher Squat or Side Kick Back?
Planfit users log Side Kick Back more often — 822 sessions against 20 for Zercher Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Zercher Squat and Side Kick Back work the same muscles?
Not quite. Zercher Squat loads quads, hamstrings, and glutes, and Side Kick Back loads outer thighs.
What equipment do Zercher Squat and Side Kick Back need?
Zercher Squat needs a barbell, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Zercher Squat once your form holds up.
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