Quads · Barbell · Advanced
How to do Squat Jerk
The squat jerk is an advanced Olympic weightlifting movement that combines a squat and a jerk, requiring explosive power, coordination, and balance. It targets the quads primarily, with significant involvement from the glutes, hamstrings, calves, and core.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings, Calves and Core
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Squat Jerk, step by step
- 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.
- As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
- Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
- Stand up from the split position, bringing your feet back together.
- Lower the barbell back to your shoulders and repeat for the desired number of repetitions.
Muscles worked
Squat Jerk works your quads as the main mover, with help from your glutes, hamstrings, calves and core.
Track Squat Jerk in SPLYT
Squat Jerk is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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