Zercher Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Hamstring, Gluteus Maximus
Secondary Muscles	Erector Spinae, Trapezius
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique, Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Hamstring, Gluteus Maximus

Secondary Muscles

Erector Spinae, Trapezius

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Forearm Flexors

Grip Muscles

Forearm Flexors

Zercher Squat Average Weight [1RM]

Level
Beg.	50 kg (110 lb)	24 kg (53 lb)
Nov.	78 kg (173 lb)	41 kg (91 lb)
Int.	115 kg (253 lb)	64 kg (141 lb)
Adv.	158 kg (349 lb)	92 kg (202 lb)
Pro	206 kg (454 lb)	123 kg (271 lb)

Level

Beg.

50 kg
(110 lb)

24 kg
(53 lb)

Nov.

78 kg
(173 lb)

41 kg
(91 lb)

Int.

115 kg
(253 lb)

64 kg
(141 lb)

Adv.

158 kg
(349 lb)

92 kg
(202 lb)

Pro

206 kg
(454 lb)

123 kg
(271 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Zercher Squat Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	52	92	146	212	287
120	62	105	162	232	310
130	72	118	178	251	332
140	82	131	194	269	353
150	92	143	209	287	373
160	101	155	223	304	393
170	111	167	237	320	411
180	120	178	251	336	429
190	129	189	264	351	446
200	139	200	277	366	463
210	147	211	290	381	479
220	156	221	302	395	495
230	165	232	314	408	510
240	173	242	325	422	525
250	182	251	337	434	539
260	190	261	348	447	553
270	198	270	359	459	567
280	206	280	369	471	580
290	213	289	380	483	593
300	221	298	390	494	606
310	229	306	400	506	618

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	94	147	216	297	387
20	108	168	247	340	443
25	110	173	253	349	454
30	110	173	253	349	454
35	110	173	253	349	454
40	110	173	253	349	454
45	105	164	240	331	431
50	98	154	225	311	405
55	91	142	208	287	374
60	83	130	190	262	342
65	75	117	172	237	309
70	67	105	154	213	277
75	60	94	138	190	248
80	54	84	123	170	221
85	48	75	111	152	198
90	43	68	100	137	179

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	26	51	85	130	180
100	32	59	96	143	196
110	38	67	107	155	210
120	44	75	116	167	224
130	50	83	126	179	237
140	55	90	135	189	250
150	61	97	144	200	262
160	67	104	152	210	273
170	72	111	160	219	284
180	77	117	168	228	294
190	82	124	176	237	304
200	88	130	183	246	314
210	93	136	190	254	323
220	97	142	197	262	332
230	102	148	204	270	341
240	107	153	211	277	350
250	111	159	217	285	358
260	116	164	223	292	366

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	77	120	172	231
20	52	89	137	197	264
25	53	91	141	202	271
30	53	91	141	202	271
35	53	91	141	202	271
40	53	91	141	202	271
45	51	86	134	192	257
50	47	81	126	180	241
55	44	75	116	167	223
60	40	68	106	152	204
65	36	62	96	137	184
70	32	55	86	123	165
75	29	50	77	110	148
80	26	44	69	99	132
85	23	40	62	88	118
90	21	36	56	80	107

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Zercher Squat Average Weight [1RM]

Zercher Squat Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	52	92	146	212	287
120	62	105	162	232	310
130	72	118	178	251	332
140	82	131	194	269	353
150	92	143	209	287	373
160	101	155	223	304	393
170	111	167	237	320	411
180	120	178	251	336	429
190	129	189	264	351	446
200	139	200	277	366	463
210	147	211	290	381	479
220	156	221	302	395	495
230	165	232	314	408	510
240	173	242	325	422	525
250	182	251	337	434	539
260	190	261	348	447	553
270	198	270	359	459	567
280	206	280	369	471	580
290	213	289	380	483	593
300	221	298	390	494	606
310	229	306	400	506	618

Age	Beg.	Nov.	Int.	Adv.	Pro
15	94	147	216	297	387
20	108	168	247	340	443
25	110	173	253	349	454
30	110	173	253	349	454
35	110	173	253	349	454
40	110	173	253	349	454
45	105	164	240	331	431
50	98	154	225	311	405
55	91	142	208	287	374
60	83	130	190	262	342
65	75	117	172	237	309
70	67	105	154	213	277
75	60	94	138	190	248
80	54	84	123	170	221
85	48	75	111	152	198
90	43	68	100	137	179

BW	Beg.	Nov.	Int.	Adv.	Pro
90	26	51	85	130	180
100	32	59	96	143	196
110	38	67	107	155	210
120	44	75	116	167	224
130	50	83	126	179	237
140	55	90	135	189	250
150	61	97	144	200	262
160	67	104	152	210	273
170	72	111	160	219	284
180	77	117	168	228	294
190	82	124	176	237	304
200	88	130	183	246	314
210	93	136	190	254	323
220	97	142	197	262	332
230	102	148	204	270	341
240	107	153	211	277	350
250	111	159	217	285	358
260	116	164	223	292	366

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	77	120	172	231
20	52	89	137	197	264
25	53	91	141	202	271
30	53	91	141	202	271
35	53	91	141	202	271
40	53	91	141	202	271
45	51	86	134	192	257
50	47	81	126	180	241
55	44	75	116	167	223
60	40	68	106	152	204
65	36	62	96	137	184
70	32	55	86	123	165
75	29	50	77	110	148
80	26	44	69	99	132
85	23	40	62	88	118
90	21	36	56	80	107

BW	Beg.	Nov.	Int.	Adv.	Pro
110	52	92	146	212	287
120	62	105	162	232	310
130	72	118	178	251	332
140	82	131	194	269	353
150	92	143	209	287	373
160	101	155	223	304	393
170	111	167	237	320	411
180	120	178	251	336	429
190	129	189	264	351	446
200	139	200	277	366	463
210	147	211	290	381	479
220	156	221	302	395	495
230	165	232	314	408	510
240	173	242	325	422	525
250	182	251	337	434	539
260	190	261	348	447	553
270	198	270	359	459	567
280	206	280	369	471	580
290	213	289	380	483	593
300	221	298	390	494	606
310	229	306	400	506	618

Age	Beg.	Nov.	Int.	Adv.	Pro
15	94	147	216	297	387
20	108	168	247	340	443
25	110	173	253	349	454
30	110	173	253	349	454
35	110	173	253	349	454
40	110	173	253	349	454
45	105	164	240	331	431
50	98	154	225	311	405
55	91	142	208	287	374
60	83	130	190	262	342
65	75	117	172	237	309
70	67	105	154	213	277
75	60	94	138	190	248
80	54	84	123	170	221
85	48	75	111	152	198
90	43	68	100	137	179

BW	Beg.	Nov.	Int.	Adv.	Pro
90	26	51	85	130	180
100	32	59	96	143	196
110	38	67	107	155	210
120	44	75	116	167	224
130	50	83	126	179	237
140	55	90	135	189	250
150	61	97	144	200	262
160	67	104	152	210	273
170	72	111	160	219	284
180	77	117	168	228	294
190	82	124	176	237	304
200	88	130	183	246	314
210	93	136	190	254	323
220	97	142	197	262	332
230	102	148	204	270	341
240	107	153	211	277	350
250	111	159	217	285	358
260	116	164	223	292	366

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	77	120	172	231
20	52	89	137	197	264
25	53	91	141	202	271
30	53	91	141	202	271
35	53	91	141	202	271
40	53	91	141	202	271
45	51	86	134	192	257
50	47	81	126	180	241
55	44	75	116	167	223
60	40	68	106	152	204
65	36	62	96	137	184
70	32	55	86	123	165
75	29	50	77	110	148
80	26	44	69	99	132
85	23	40	62	88	118
90	21	36	56	80	107

BW	Beg.	Nov.	Int.	Adv.	Pro
110	52	92	146	212	287
120	62	105	162	232	310
130	72	118	178	251	332
140	82	131	194	269	353
150	92	143	209	287	373
160	101	155	223	304	393
170	111	167	237	320	411
180	120	178	251	336	429
190	129	189	264	351	446
200	139	200	277	366	463
210	147	211	290	381	479
220	156	221	302	395	495
230	165	232	314	408	510
240	173	242	325	422	525
250	182	251	337	434	539
260	190	261	348	447	553
270	198	270	359	459	567
280	206	280	369	471	580
290	213	289	380	483	593
300	221	298	390	494	606
310	229	306	400	506	618

Age	Beg.	Nov.	Int.	Adv.	Pro
15	94	147	216	297	387
20	108	168	247	340	443
25	110	173	253	349	454
30	110	173	253	349	454
35	110	173	253	349	454
40	110	173	253	349	454
45	105	164	240	331	431
50	98	154	225	311	405
55	91	142	208	287	374
60	83	130	190	262	342
65	75	117	172	237	309
70	67	105	154	213	277
75	60	94	138	190	248
80	54	84	123	170	221
85	48	75	111	152	198
90	43	68	100	137	179

BW	Beg.	Nov.	Int.	Adv.	Pro
90	26	51	85	130	180
100	32	59	96	143	196
110	38	67	107	155	210
120	44	75	116	167	224
130	50	83	126	179	237
140	55	90	135	189	250
150	61	97	144	200	262
160	67	104	152	210	273
170	72	111	160	219	284
180	77	117	168	228	294
190	82	124	176	237	304
200	88	130	183	246	314
210	93	136	190	254	323
220	97	142	197	262	332
230	102	148	204	270	341
240	107	153	211	277	350
250	111	159	217	285	358
260	116	164	223	292	366

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	77	120	172	231
20	52	89	137	197	264
25	53	91	141	202	271
30	53	91	141	202	271
35	53	91	141	202	271
40	53	91	141	202	271
45	51	86	134	192	257
50	47	81	126	180	241
55	44	75	116	167	223
60	40	68	106	152	204
65	36	62	96	137	184
70	32	55	86	123	165
75	29	50	77	110	148
80	26	44	69	99	132
85	23	40	62	88	118
90	21	36	56	80	107