Legs
The main muscle group listed for this exercise.
Exercise guide
Squat Jerk
Squat Jerk is an expert-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and arms.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Squat Jerk also involves glutes, shoulders, arms.
Strength
Movement pattern: squat. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Squat Jerk
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
- Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.
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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Box Squat with Bands is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBox Squat with Chains
Box Squat with Chains is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the 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 Squat Jerk.
What muscles does Squat Jerk work?
Squat Jerk primarily trains the legs and also involves the glutes, shoulders, and arms.
Is Squat Jerk beginner-friendly?
It is listed as expert.
What equipment do I need for Squat Jerk?
This variation uses a barbell.
Track this exercise for free in Logbook.
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