Barbell jefferson squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, positioning yourself so that the barbell is between your legs. Grip the barbell with one hand in front of you and one hand behind you, using an overhand grip for the front hand and an underhand grip for the back hand.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Focus on even weight distribution between both legs to ensure balanced muscle activation.
• Use your glutes and hamstrings to power the upward phase of the squat.
• Keep your grip firm but relaxed to prevent unnecessary tension in your arms and shoulders.