Squat Jerk
An advanced compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Squat Jerk
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
- Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.
Muscles Worked
Alternatives to Squat Jerk
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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2
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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3
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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4
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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5
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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6
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
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7
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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8
Weighted Sissy Squat
An advanced compound strength exercise that works the quads, using a barbell.
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9
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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10
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do squat jerk work?
Squat Jerk primarily works the quads. The calves, glutes, hamstrings, shoulders and triceps assist as secondary muscles.
What equipment do I need for squat jerk?
Squat Jerk uses barbell.
Squat Jerk: is it suitable for beginners?
Squat Jerk is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of squat jerk?
Kettlebell Pistol Squat, Barbell Squat To A Bench, Box Squat with Chains train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my squat jerk reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; squat jerk can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Squat Jerk with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.