TETSUBarbell Jefferson Squat
The Barbell Jefferson Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Jefferson Squat
- 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.
Common questions
What muscles does the Barbell Jefferson Squat work?
The Barbell Jefferson Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Jefferson Squat?
You need a barbell to perform the Barbell Jefferson Squat.
How many sets and reps of the Barbell Jefferson Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Jefferson Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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