Barbell jefferson split squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with a barbell positioned between your legs, gripping it with both hands. Position your feet in a split position, one foot forward and one back.
2. Lower your hips by bending both knees until your back knee is just above the ground and your front thigh is nearly parallel to the floor.
3. Push through the heel of your front foot to return to the starting position.
4. Repeat for the desired repetitions, switch legs, and repeat.

Form tips

• Maintain a firm grip on the barbell and ensure it stays centered beneath your body.
• Keep your torso upright and avoid leaning forward during the descent.
• Do not allow your front knee to travel excessively past your toes.