Barbell Jefferson Squat

Barbell Jefferson Squat

The Barbell Jefferson Squat is a unique and challenging exercise that targets your lower body, particularly your quadriceps, hamstrings, glutes, and core muscles. This exercise is performed with a barbell placed perpendicular to your body, allowing for a dynamic movement pattern that engages multiple muscle groups simultaneously. What sets the Barbell Jefferson Squat apart is the split stance, with one foot in front of the other. This stance helps to improve stability and balance while also activating your hip abductors and adductors. As you lower into the squat, focus on maintaining an upright torso, keeping your chest lifted, and your core engaged. Since the Barbell Jefferson Squat is a compound movement, it not only strengthens your lower body but also improves your overall athleticism. By challenging your muscles and promoting greater flexibility, this exercise can enhance your performance in sports and other physical activities. It also provides a great opportunity to work on your mobility, as it requires ample hip and ankle mobility to perform correctly. Incorporating the Barbell Jefferson Squat into your workout routine can help you build lower body strength, improve muscle definition, and boost your overall fitness level. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. As with any exercise, proper form and technique are key to maximizing its benefits and minimizing the risk of injury.


  • Stand with your feet shoulder-width apart and position the barbell on the ground in between your legs.
  • Take a wide stance, with one foot slightly in front of the other, toes pointing outward.
  • Bend your knees and lower your body down.
  • Grab the barbell with one hand in front of your body and the other hand behind your body.
  • While still maintaining the wide stance, lift the barbell off the ground and bring it up to hip level.
  • Lower your body down into a squat position, keeping your back straight and chest up.
  • Push through your heels and stand back up, returning to the starting position.
  • Repeat for the recommended number of repetitions and switch the position of your hands.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement
  • Incorporate a variety of squat variations into your leg training routine to target different muscle groups
  • Start with lighter weights to ensure proper form and technique before progressing to heavier loads
  • Engage your core and keep your shoulders pulled back and down to maintain stability
  • Perform the exercise in a controlled manner to maximize the benefits and minimize the risk of injury
  • Ensure that your knees are tracking in line with your toes throughout the movement
  • Work on your mobility and flexibility to improve your range of motion in the squat
  • Pay attention to your breathing and exhale as you drive through the heels to stand back up
  • Consider working with a qualified fitness professional to learn the exercise correctly and safely
  • Include barbell Jefferson squats in a well-rounded leg and lower-body training program


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