Squat Jerk

Target muscle

Quads

Also works

Glutes, hamstrings, calves, core

Equipment

Barbell

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The glutes, hamstrings, calves and core work as secondary muscles. See all quad exercises or every barbell exercise.