{"id":14932,"date":"2025-08-19T23:44:52","date_gmt":"2025-08-19T16:44:52","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14932"},"modified":"2025-08-19T23:44:52","modified_gmt":"2025-08-19T16:44:52","slug":"megsquats-reveals-why-the-zercher-squat-is-a-game-changer-you-need-for-quad-core-back-strength","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14932","title":{"rendered":"MegSquats Reveals Why the Zercher Squat Is a Game-Changer You Need for Quad, Core &#038; Back Strength"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Meg Gallagher is the fitness trainer that more than <a href=\"https:\/\/www.instagram.com\/megsquats\/?hl=en\" target=\"_blank\" rel=\"noopener\">600K Instagram followers<\/a> know simply as \u2018MegSquats\u2019 \u2014 and with good reason. This fit female was a powerlifter before becoming a coach but still loves to squat for success when it comes to staying in shape. And, while the regular back squat may not be everyone\u2019s favorite move, this canny coach recently offered up an alternative, suggesting that the Zercher squat is not only great for gains, but also for relieving tension. <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/full-body-exercises\/how-to-perform-the-zercher-squat-for-strength-training\/\" target=\"_blank\" rel=\"noopener\">Here\u2019s what you need to know<\/a>.<\/p>\n<p>The Zercher will build your quads, glutes, back, and even biceps, but you won\u2019t be loading the barbell onto the back of your shoulders, instead, the bar rests in front of you, laying across the inside of both elbows. Keeping the bar in this position, you\u2019ll lower down into a squat and then raise back up and repeat. Zerchers require more core action than regular squats and put greater emphasis on the quads, but holding the bar over the inner elbows can take some getting used to. Fortunately, Gallagher gladly provided some tips in an IG post.<\/p>\n<h2>How to Make the Zercher Squat Work For You<\/h2>\n<p>\u201cYou can always Zercher up from the floor, but if you have a rack then set it up (so that the barbell is) right at your belly button,\u201d explained the trainer. \u201cYou can use a hip thrust pad on the bar, or knee sleeves to protect your inner elbows,\u201d she added. \u201cI\u2019ll be honest though; you sort of get used to the pain in your inner arm. A lot of padding tends to make it a little bit harder (to lift the bar), especially if you have a larger chest.\u201d<\/p>\n<h2>How to Zip Through Your Zercher Squats<\/h2>\n<p>\u201cMy favorite cue for the Zercher is to make sure that I\u2019m, like, punching up towards the ceiling, so that I don\u2019t let those elbows drop down,\u201d said Gallagher of her process. \u201cYou also want to get a little bit wider stance, so you have enough room to kind of sit in between your legs,\u201d advised the trainer. \u201cIf you have a hard time hitting depth in the squat, the Zercher squat could be easier in helping you do that, because you have the weight closer to your center of mass.\u201d<\/p>\n<p>So, if you\u2019ve been shunning squats through fear of hurting your back, Zerchers are a great alternative. \u201cA common squat or deadlift weakness is rounding in the upper back or just feeling discomfort in your back once loaded,\u201d said Gallagher. \u201cThe Zercher works your back, your trunk, and your core more than any other squat variation,\u201d she added. \u201cSo, if your back is a weakness, then this is a great secondary squat choice.\u201d<\/p>\n<p>Meg Gallagher concluded that her favorite benefit of the Zercher squat is that \u201cIt can unlock a lot of tension\u201d in your upper to mid back. \u201cYou have to kind of try it to believe it, but it\u2019s such a relieving feeling,\u201d she said. Ok we\u2019re sold. Race you to the rack!<\/p>\n<p><em><strong><a href=\"https:\/\/www.instagram.com\/megsquats\/\" target=\"_blank\" rel=\"noopener\">To follow Meg Gallagher on Instagram, click here.<\/a><\/strong><\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/megsquats-reveals-why-the-zercher-squat-is-a-game-changer-you-need-for-quad-core-back-strength\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Meg Gallagher is the fitness trainer that more than 600K Instagram followers know simply as \u2018MegSquats\u2019 \u2014 and with good reason. This fit female was a powerlifter before becoming a coach but still loves to squat for success when it comes to staying in shape. And, while the regular back squat may not be everyone\u2019s &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14932","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14932","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14932"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14932\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}