Quads · Barbell · Intermediate
How to do Barbell Jefferson Squat
The barbell Jefferson squat is a compound lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves holding a barbell between the legs and performing a squat with a staggered stance, alternating foot positions with each repetition.
- Also works
- Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Jefferson Squat, step by step
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
- Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
- Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- Push through your heels to stand back up to the starting position.
- Repeat the movement, alternating your forward and back foot with each repetition.
Station taken, or training at home? Alternatives to Barbell Jefferson Squat →
Muscles worked
Barbell Jefferson Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Barbell Jefferson Squat in SPLYT
Barbell Jefferson Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
