Barbell Jefferson Squat

Muscles worked

Setup

1. Place a loaded barbell on the floor and straddle it so the bar runs between your legs.
2. Position your front foot pointing forward and your back foot perpendicular to the bar (or at a 45-degree angle) in a wide stance.
3. Hinge at the hips and bend your knees to reach down, gripping the bar with one hand in front of your body and one hand behind.
4. Ensure your torso is centered over the bar with your chest up and shoulders retracted.

How to do it

1. Inhale, brace your core, and drive through your heels to stand up straight, keeping the bar centered between your legs.
2. Exhale at the top of the movement, ensuring you don't lock out your knees aggressively.
3. Inhale as you lower the bar by pushing your hips back and bending your knees until the plates lightly touch the floor.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) while keeping your torso as vertical as possible.

Form checklist

• Keep your weight distributed evenly between both feet to avoid leaning forward.
• Ensure both knees track in the same direction as your toes throughout the lift.
• Maintain a neutral spine and avoid letting the bar pull your shoulders into a rounded position.
• Keep the bar close to your center of gravity; do not let it swing forward or backward.

Pro tips

• Focus on 'tearing the floor apart' with your feet to maximize glute and adductor recruitment.
• Switch your lead leg and hand positions every set to ensure symmetrical muscle development and prevent imbalances.
• Use a hook grip or lifting straps if your grip strength limits the load on your legs.

Make it harder

• Stand on two low platforms or weight plates to create a deficit, allowing for a deeper range of motion.
• Add a 3-second pause at the bottom of each rep to remove momentum and increase time under tension.

Frequently asked

What muscles does the barbell jefferson squat work?

The barbell jefferson squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell jefferson squat?

The barbell jefferson squat uses barbell and weight plate.

Is the barbell jefferson squat good for beginners?

The barbell jefferson squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps