Jerk Dip Squat
How to do the Jerk Dip Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Calves
Barbell
How to do the Jerk Dip Squat
- 1
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.
- 2
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.
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Every Jerk Dip Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Jerk Dip Squat: common questions
What muscles does the Jerk Dip Squat work?
The Jerk Dip Squat primarily works the Quads. It also recruits the Abs and Calves as supporting muscles.
Is the Jerk Dip Squat suitable for beginners?
The Jerk Dip Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Jerk Dip Squat?
To do the Jerk Dip Squat you'll need a barbell.
Is the Jerk Dip Squat a compound or isolation exercise?
The Jerk Dip Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Jerk Dip Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
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