Barbell Zercher Squat

Cradle the bar in your elbow creases and keep it close to your chest with hands together.

Brace your torso and bend your knees and hips together to descend.

Press through the support foot or feet and extend your knees and hips to stand.

This movement primarily works your quadriceps, glutes. Focus on controlling the motion through these muscles.

Support yourself through the whole foot and avoid knee collapse or lifting your heels.

Inhale before descending and exhale gradually as you rise.

Keep the bar close so it does not roll forward, and learn the cradle position with a light load.