Barbell Jefferson Squat
Gym Exercise Card
Equipment
The Jefferson Squat is a unique squat variation that targets the lower body with an asymmetric stance, engaging both legs differently. It helps develop leg strength, balance, and core stabilization.
How to do it
- Stand with feet parallel straddling the barbell, with one foot in front and one foot behind.
- Grasp the barbell with a mixed grip, one hand facing forward, and the other back.
- Keep your chest up, core engaged, and squat down by bending knees and hips.
- Drive through your heels to return to standing, maintaining balance and posture.
- Repeat for desired reps, then switch sides.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Obliques
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