The squat jerk is a compound exercise that targets the quads, glutes, hamstrings, and calves. It is a of the traditional squat, in which you explosively push the weight up from the bottom of the movement. To perform a squat jerk, start with your feet shoulder-width apart and a barbell on your back. Squat down until your thighs are parallel to the ground, then drive through your heels to explosively stand up. As you do, extend your arms overhead and catch the bar in a front rack position. Lower the bar back to the ground and repeat. The squat jerk is a challenging exercise, but it is also a great way to build strength and power in your lower body.