Squat Jerk

Squat Jerk


This exercise involves performing a squat and then using the momentum to push the weight overhead in a jerk motion. It requires coordination, balance, and strength in the legs, core, and shoulders.

Muscle Group

Equipment Required

Squat Jerk Instructions

  1. Start with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a barbell at shoulder height with your palms facing forward and your elbows pointing down.
  3. Bend your knees and lower your hips as if you were sitting back into a chair.
  4. As you lower your body, press the barbell overhead in one fluid motion.
  5. As you stand up, straighten your arms and lock out the barbell overhead.
  6. Lower the barbell back to shoulder height and repeat the exercise for the desired number of reps.

Squat Jerk Form & Visual

Squat Jerk

Squat Jerk Benefits

  • Improves overall lower body strength and power
  • Increases explosiveness and speed
  • Enhances coordination and balance
  • Engages multiple muscle groups, including quads, glutes, hamstrings, core, and shoulders
  • Can be modified for different fitness levels and goals
  • Helps with functional movements, such as lifting and jumping
  • Can improve athletic performance in sports that require explosive movements, such as basketball and volleyball

Squat Jerk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Triceps

Squat Jerk Variations & Alternatives

  • Split Jerk
  • Power Jerk
  • Push Jerk
  • Thruster
  • Front Squat
  • Back Squat
  • Overhead Squat