Here’s a list of bodyweight corrective exercise for your backside that can be done at home or anywhere else you have space.
A healthy weight is the most important factor in determining your overall health. It can protect you from some illnesses, improve your mood and make you feel more confident. Reducing the risk of developing cancer, type 2 diabetes, high blood pressure, and heart disease is also possible with a healthy weight.
It’s not just about being skinny or fat. A healthy weight gives you a good muscle tone without being too bulky.
Bodyweight exercises are one of the best ways to get fit because they require little to no equipment and can be done anywhere, anytime — even in your own home. These exercises target different muscle groups and improve strength, which helps burn fat.
Today I’m going to show you another bodyweight corrective exercise.
This one is for the backside of your body. This squat variant allows you to strengthen your glutes while providing various other benefits.
Give it a shot, and let me know how you feel afterward!
– Rick Kaselj, MS
Building A Better Backside Exercise Index
The Zercher Squat is what we’ll be doing. We’ll hold the bar in the Zercher position, just in the crease of your elbow. This is a fantastic way to increase glute activation.
The term “Zercher” refers to the position in which you hold the bar, and it can be employed in other exercises like deadlifts and carries. There are numerous benefits of holding the bar in the Zercher position (in the crook of your elbows) for your training. Because the Zercher posture stimulates your entire upper back muscle, including your traps, rhomboids, and deltoids, it can help you improve upper back strength. You’ll need a stronger core contraction to stay steady in this position. Therefore you’ll receive better core exercise. The Zercher squat is a terrific workout for strengthening your quads and glutes because it helps you to go deeper into your squat. Finally, your biceps must fire continually to maintain the bar stability in this posture. Even though you’re executing a squat, you’ll get an additional bicep workout.
The more weight you have, the harder it is on your skin and crease. You can wrap it in a towel or use a squat pad for your back to reduce discomfort.
I had Will do the Zercher Squat while facing the opposite direction:
Maintain a tall posture, similar to ordinary squats. As you descend, move your hands forward slightly to avoid striking your knees. This is a challenging exercise since the weight will try to drag you forward. In most cases, you’ll use far less weight than in a regular squat. You’ll need to engage your glutes hard to keep stable and press yourself back up. This squat variation may also help you go down deeper than other squats, further stimulating your glutes and strengthening your behind.
As you proceed through this exercise, keep an eye on your elbows. This variation of the squat puts more strain on the elbows and should be avoided if you have elbow pain or discomfort. The Zercher posture can also restrict your breathing, make you uncomfortable, and cause your lower back to round. As you go through this exercise, be aware of your breathing and how your body feels, and alter your weight accordingly.
Maintaining a healthy weight is important to help you live a more productive and longer life. There are many weight loss programs that you can use, so you should choose one that best fits your lifestyle and the amount of time you have available.
The Zercher Squat is what it sounds like. It’s a difficult exercise, but you’ll reap the benefits if you can complete it.
Take care, and have a great day!
Rick Kaselj, MS