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Barbell Jefferson Squat

Learn how to properly perform the Barbell Jefferson Squat with this complete demonstration video.

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What is the Barbell Jefferson Squat?

The Barbell Jefferson Squat is a versatile strength exercise that primarily targets the thighs, glutes, and core. This often underrated exercise is excellent for building both strength and stability. Ideal for athletes looking to diversify their leg workouts and improve stability, the Jefferson Squat offers a unique challenge compared to traditional squats.

How to properly perform the Barbell Jefferson Squat

  1. Place the barbell between your legs, perpendicular to your body.
  2. Position your feet wider than shoulder-width apart, with one foot in front of the other.
  3. Hold the barbell firmly with a mixed grip, one hand in front of your body and the other hand behind.
  4. Simultaneously bend both knees, lowering your body towards the floor while keeping your back straight and your chest up.
  5. Return to the starting position by pushing through your heels and extending your legs.
  6. Repeat the movement for the recommended number of repetitions, then switch the position of your feet for the other side.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

TRX Single Leg SquatsKneeling SquatsDumbbell Step Ups

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