QuadricepsIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.