Jefferson Squat
A squat straddling a barbell, gripping it with one hand in front of your body and one behind. The bar hangs between your legs, loading the quads and adductors with little compression on the spine.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Lower Back (Erector Spinae)
- Obliques
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Straddle a barbell on the floor so it runs between your feet, feet slightly wider than shoulder width and toes turned out. Squat down, grip the bar with one hand in front of your body and one behind, evenly spaced, and stand up with it.
Brace and keep your torso upright with the arms hanging straight.
Bend your knees and sit straight down between your feet, knees tracking over your toes.
Lower until your thighs are about parallel or the plates lightly touch the floor.
Drive through your feet to stand up, squeezing your glutes at the top.
Swap which hand is in front on the next set.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Stay tall
Arms are hooks
Push the knees out
Common mistakes
Pulling with the arms
Twisting the torso toward the front hand
Uneven grip spacing so the bar tips
Knees caving inward
Safety notes
Alternate your stance and hand position between sets to keep both sides balanced.
Start light; the offset grip also challenges your trunk's resistance to twisting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.