Squat jerk

How to do it

1. 1Begin with the barbell resting across your shoulders and your feet shoulder-width apart.
2. 2Lower your body into a squat, keeping your chest up and your knees aligned with your toes.
3. 3As you reach the bottom of the squat, explosively drive up through your legs and press the barbell overhead.
4. 4When the bar reaches its peak, quickly drop into a split lunge position with one foot forward and one foot back.
5. 5Catch the barbell overhead with arms fully extended and your rear knee lightly grazing the floor.
6. 6Stand up from the split position, bringing your feet back together.
7. 7Lower the barbell back to your shoulders and repeat for the desired number of repetitions.

More quads exercises

• All fours squad stretchBodyweight
• Lying (side) quads stretchBodyweight
• Quick feet v. 2Bodyweight
• Squat to overhead reach with twistBodyweight
• Assisted prone lying quads stretchAssisted
• Chair leg extended stretchBodyweight
• Farmers walkDumbbells
• Band one arm single leg split squatResistance band

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.