Target Muscle

    Quads

    Equipment

    Barbell

    Difficulty

    Advanced

    Category

    Strength

    LegsBarbell

    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.

    Also Works

    GlutesHamstringsCalvesCore

    How to Perform

    1. 1

      Start with the barbell resting on your shoulders, with your feet shoulder-width apart.

    2. 2

      Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.

    3. 3

      As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.

    4. 4

      As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.

    5. 5

      Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.

    6. 6

      Stand up from the split position, bringing your feet back together.

    7. 7

      Lower the barbell back to your shoulders and repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Quads Exercises

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