Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Squat Jerk
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 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.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalvescore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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