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.
Log it, see it on your body.
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
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