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All exercises

Barbell jefferson squat

Intermediate

Barbell jefferson squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and toes slightly turned out.
  2. 2Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
  3. 3Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
  4. 4Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  5. 5Push through your heels to stand back up to the starting position.
  6. 6Repeat the movement, alternating your forward and back foot with each repetition.

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Weighted squatWeight plate
  • Barbell front squatBarbell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Smith squatSmith machine
  • Band squatResistance band

Harder variations

  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
  • Barbell zercher squatBarbell
  • One leg squatBodyweight
Logged today · 3 min restBarbell jefferson squat

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