1. Zercher Carry
Zercher carries are a good alternative for those who want to emphasize postural strength. To program them into your workout routine, add them to the end of a leg or lower-body workout and try to cover a set distance or complete a set number of steps.
2. Zercher Split Squat
The benefit of the Zercher split squat is that it trains your body unilaterally (one side at a time), which is useful for finding and fixing muscle imbalances.
3. Zercher Box Squat
A common mistake people make while Zercher squatting is tipping forward as they transition from descending to ascending. The Zercher box squat helps correct this because it takes the momentum out of the movement, making you more aware of how you move your body during each phase of the exercise.
The Best Zercher Squat Alternatives
1. Front Squat
The front squat trains the same muscles as the Zercher squat to a comparable degree. However, some people find the front squat more comfortable, making it a viable alternative.
2. Goblet Squat
The goblet squat is an excellent exercise for new weightlifters because it’s easy to learn, comfortable, and trains your entire lower body. That said, loading the goblet squat heavily is challenging, which limits its muscle- and strength-building potential.
3. Sandbag Bearhug Squat
The sandbag bearhug squat trains your body similarly to the Zercher squat while being more comfortable. The only downside is sandbags come in set weights, so you can’t progressively overload this exercise as easily as the Zercher squat, negating some of its benefits.