Barbell Jefferson Squat

Barbell Jefferson Squat


This exercise involves holding a barbell in front of your body while performing a squat with one foot in front of the other. It targets the quads, glutes, and hamstrings while also challenging balance and stability.

Muscle Group

Equipment Required

Barbell Jefferson Squat Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell placed between your legs.
  2. Take a step forward with your left foot and rotate your torso to the left.
  3. Grab the barbell with your left hand and place your right hand on the opposite side of the barbell.
  4. Lower your body into a squat position, keeping your back straight and your chest up.
  5. Push through your heels to stand back up, keeping the barbell close to your body.
  6. Repeat the exercise for the desired number of repetitions before switching sides.

Barbell Jefferson Squat Form & Visual

Barbell Jefferson Squat

Barbell Jefferson Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and core
  • Improves lower body strength and power
  • Increases hip mobility and flexibility
  • Can be modified for different fitness levels and goals
  • Engages stabilizer muscles for improved balance and coordination

Barbell Jefferson Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

Barbell Jefferson Squat Variations & Alternatives

  • Dumbbell Jefferson Squat
  • Kettlebell Jefferson Squat
  • Single-leg Jefferson Squat
  • Front-loaded Jefferson Squat
  • Back-loaded Jefferson Squat