Jefferson Squat

Technique

How to perform Jefferson Squat

1. Place a barbell on the floor and stand astride it with your feet comfortably wider than your hips.
2. Bend your hips and knees to grasp the bar with one hand in front of your body and the other behind it, balancing your grip around your torso.
3. Brace your trunk and stand up with your arms straight, keeping the bar close and your feet planted.
4. Lower into a controlled squat, letting your hips and knees bend together and your knees track with your feet.
5. Use a depth that keeps the bar clear and your trunk controlled; your knees may travel forward as the movement requires.
6. Push through your feet to stand without curling the bar or twisting your torso.
7. Reset the bar under control before changing which hand is in front.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.