How to do the Squat Jerk
Squat Jerk is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Squat Jerk demonstration · © GymiaFit
Squat Jerk at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Squat Jerk step by step
- 1Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
- 2Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
- 3As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
- 4As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
- 5Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
- 6Stand up from the split position, bringing your feet back together.
- 7Lower the barbell back to your shoulders and repeat for the desired number of repetitions.
Squat Jerk — questions
What muscles does the Squat Jerk work?
The Squat Jerk primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Squat Jerk?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Squat Jerk suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Squat Jerk?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Squat Jerk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.