Split Jerk
How to do the Split Jerk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Glutes, Hamstrings, Shoulders, Triceps
Barbell
How to do the Split Jerk
- 1
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
- 2
Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
- 3
In the brief moment the feet are not actively driving against the platform, the athlete's effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
- 4
Return to a standing position, bringing the feet together.
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Every Split Jerk 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
Split Jerk: common questions
What muscles does the Split Jerk work?
The Split Jerk primarily works the Quads. It also recruits the Glutes, Hamstrings, Shoulders and Triceps as supporting muscles.
Is the Split Jerk suitable for beginners?
The Split Jerk 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 Split Jerk?
To do the Split Jerk you'll need a barbell.
Is the Split Jerk a compound or isolation exercise?
The Split Jerk 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 Split Jerk with correct form?
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Follow the full step-by-step above for the complete movement.
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