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Exercise 0051 · REF pkSoCW9

Barbell Jefferson Squat exercise animation

Barbell Jefferson Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The Jefferson squat straddles the bar with one foot forward and one back, loading the body asymmetrically in a way no other squat variation does. That odd stance builds real stability through the hips and core, but the asymmetry also means you should alternate which foot is forward between sets. It's an old-school lift that's more about building resilient joints than moving maximum weight.

How to Do the Barbell Jefferson Squat

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
  3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
  4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat the movement, alternating your forward and back foot with each repetition.

Muscles Worked

The Barbell Jefferson Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Jefferson Squat work?
The Barbell Jefferson Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Barbell Jefferson Squat?
The Barbell Jefferson Squat is done with a barbell.
What's a good alternative to the Barbell Jefferson Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.