Jefferson Squats
The Jefferson Squats is a compound strength exercise performed with a barbell. It primarily targets the quadriceps, with the calves, glutes, hamstrings, lower back, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
strength
Instructions
- Straddle a barbell with one foot in front and one behind the bar.
- Bend down and grip the bar with one hand in front and one behind.
- Stand up by extending your hips and knees, keeping the bar between your legs.
- Lower back down with control until the bar nearly touches the ground.
- This asymmetrical stance works the legs differently and challenges core stability.