TETSUSquat Jerk
The Squat Jerk is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings, calves and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Squat Jerk
- 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.
Common questions
What muscles does the Squat Jerk work?
The Squat Jerk primarily targets the quads. The glutes, hamstrings, calves and core work as supporting muscles.
What equipment do I need for the Squat Jerk?
You need a barbell to perform the Squat Jerk.
How many sets and reps of the Squat Jerk should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Squat Jerk works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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