Zercher squats shape the glutes.
Stand up straight with your feet shoulder width apart.
Remove a bar from the racks and place it on top of your arms in between the forearm and upper arm.
You can lock your arms or leave them bent at the elbows.
While inhaling deeply and bending knees, slowly lower yourself.
You can bend your torso forward a little, but keep your back straight. This movement is done in the hip joints.
When your upper legs are parallel or below parallel to the floor, without stopping, as you exhale, straighten your legs and your torso.
Without straightening your legs completely, start next reps.
While bending your knees, keep them pointed in the same direction as your toes.
Do not perform partial squats (½ or ¼ of the range of movement), they are extremely bad for your joints and waist.
The wider your spread your knees, the more emphasis is placed on the adductors.
You can wear long-sleeve cloths or put a thick towel or a roller under the bar to feel more comfortable.