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Exercise 0786 · REF IMRsOCn

Squat Jerk exercise animation

Squat Jerk

Category
Upper Legs
Equipment
Barbell
Target
Quads

The squat jerk is the more advanced version of the split jerk — instead of splitting the feet front-to-back to catch the bar overhead, you drop straight down into a full squat, which demands serious ankle, hip, and shoulder mobility along with real speed under the bar. It's an Olympic lifting variation, not a general strength exercise, and it rewards technical practice at light weight far more than brute strength. Few lifts punish a slow drop under the bar as quickly as this one.

How to Do the Squat Jerk

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

Muscles Worked

The Squat Jerk primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Squat Jerk work?
The Squat Jerk primarily targets the quads, with the glutes and hamstrings, calves, core assisting.
What equipment do I need for the Squat Jerk?
The Squat Jerk is done with a barbell.
What's a good alternative to the Squat Jerk?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.