Torso falls forward
Upper back rounds; elbows drop below bar height.
Overactive muscles
Hip flexorsSoleusLatissimus dorsi
Corrective work
Foam RollHip flexors↗Foam RollLats↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Zercher Squat
Coaching cues
- Bar cradled in the crook of the elbows; arms crossed
- Upright torso — bar position naturally keeps chest tall
- Feet shoulder-width; squat between knees
- Drive through whole foot; elbows stay above bar height
Common faults 2
Knee valgus
Knees collapse inward on the drive phase.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗