Muscles worked
quads, glutes, hamstrings, calves, core
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squat jerk
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- quads
- Muscle group
- glutes
Secondary muscles
How to perform it
- 1
Start with the barbell resting on your shoulders, with your feet shoulder-width apart.
- 2
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
- 3
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead.
- 4
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back.
- 5
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground.
- 6
Stand up from the split position, bringing your feet back together.
- 7
Lower the barbell back to your shoulders and repeat for the desired number of repetitions.
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