How to Do Zombie Squat: Muscles Worked & Proper Form

Muscles Worked in Zombie Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back

Secondary muscles worked:

• Calves

How to Zombie Squat with Proper Form

1. Place the barbell on the front of your shoulders, and keep your arms straight out in front of you.
2. Breathe in, brace your core, and unrack the bar.
3. Take a couple of steps back, and adjust your foot position.
4. Squat as deep as possible with good technique.
5. With control, reverse the movement, extending your hips and legs again. Breathe out on the way up, or exchange air in the top position.
6. Repeat for reps.

Commentary

Zombie squats are a variation of front squat where the barbell balances on the front of your shoulders by you keeping the arms out straight in front of you. This is an exercise where you should start with an empty barbell or just a wooden stick, and then increase the weight very carefully.