Legs
The main muscle group listed for this exercise.
Exercise guide
Jerk Dip Squat
Jerk Dip Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Jerk Dip Squat also involves core, glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Jerk Dip Squat
- This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
- Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Jerk Dip Squat.
What muscles does Jerk Dip Squat work?
Jerk Dip Squat primarily trains the legs and also involves the core and glutes.
Is Jerk Dip Squat beginner-friendly?
It is listed as intermediate.
What equipment do I need for Jerk Dip Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
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