Squat Jerk

quadsupper legsbarbell

Learn how to do the Squat Jerk with proper form and technique. This barbell exercise primarily targets your Quads, with secondary emphasis on Glutes, Hamstrings, Calves, Core.

Squat Jerk exercise demonstration showing proper form

How to Do the Squat Jerk

Follow these steps to perform the Squat Jerk with correct form:

  1. 1Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
  2. 2Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
  3. 3As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
  4. 4As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
  5. 5Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
  6. 6Stand up from the split position, bringing your feet back together.
  7. 7Lower the barbell back to your shoulders and repeat for the desired number of repetitions.

Squat Jerk Muscles Worked

Primary

quads

Secondary

gluteshamstringscalvescore

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Main

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Frequently Asked Questions

What muscles does the Squat Jerk work?

The Squat Jerk primarily targets your Quads. Secondary muscles worked include Glutes, Hamstrings, Calves, Core. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Squat Jerk?

The Squat Jerk requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Squat Jerk with proper form?

Start by start with the barbell resting on your shoulders, with your feet shoulder-width apart.. Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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