Barbell Jefferson Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Position a barbell on the ground between your legs and straddle it with one foot in front and one foot behind the barbell.

Exercise Position

Bend your knees and lower your body down into a squat position, grasping the barbell with an overhand grip, one hand in front of your body and one hand behind your body.
Keep your chest up and back straight throughout the movement.

Form & Performance

Exhale and push through your heels to return to the starting position, fully extending your legs.
Avoid locking out your knees at the top of the movement.