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All exercises

Squat jerk

Advanced

Squat jerk is a compound barbell exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

Equipment
Barbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  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.

What to do instead

  • Snatch pullBarbell
Logged today · 3 min restSquat jerk

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