Jerk Dip Squat

An intermediate strength exercise for the quads, abs and calves, done with a barbell.

Movement guide

Jerk Dip Squat

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Abs · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Jerk Dip Squat demonstrated on the 3D figure

3D demoJerk Dip SquatIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Squat jerk demonstrated on the 3D figure

3D demoSquat jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Abs, Calves.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

Dumbbell squat demonstrated on the 3D figure

3D demoDumbbell squatIntermediate · A dumbbell

Front squat to a bench demonstrated on the 3D figure

3D demoFront squat to a benchIntermediate · A barbell + A bench or box

Power jerk (push jerk) demonstrated on the 3D figure

3D demoPower jerk (push jerk)Advanced · A barbell

Smith machine split squat demonstrated on the 3D figure

3D demoSmith machine split squatIntermediate · Strength machine

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Questions people ask

What muscles does the Jerk Dip Squat work?

Mainly the quads, with help from the abs and calves.

What equipment do I need for the Jerk Dip Squat?

A barbell.

Is the Jerk Dip Squat good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Jerk Dip Squat?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Jerk Dip Squat harder?

Progress to the Squat jerk, or add load, range or slower lowering once your form is solid.