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Jefferson Squats

The Jefferson Squats primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings, Lower Back, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings, Lower Back, Traps

How to perform Jefferson Squats

  1. Step 1. Place a barbell on the floor.
  2. Step 2. Stand in the middle of the bar length wise.
  3. Step 3. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.
  4. Step 4. Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).
  5. Step 5. Now stand straight up with the weight. Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
  6. Step 6. Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor. Tip: Keep your back as vertical as possible with the floor and your head up. Also remember to not let your knees go past your toes. Inhale during this portion of the movement.
  7. Step 7. Now drive yourself back up to the starting position by pushing with the feet . Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend. The arms only serve as hooks. Avoid doing any lifting with them. Do the lifting with your thighs; not your arms.

Frequently asked questions

What is the correct foot positioning for a Jefferson squat?

Stand straddling the barbell with your front foot facing forward and your rear foot turned out at a 90-degree angle. Keep your torso upright and centered between both feet throughout the movement.

Which primary muscle groups are targeted by this exercise?

The Jefferson squat primarily targets the quadriceps due to the vertical torso position. It also heavily engages the adductors, glutes, and core for stabilization during the asymmetrical lift.

What are the most common mistakes to avoid during the lift?

Avoid leaning too far forward or allowing the knees to cave inward. Maintain a neutral spine and ensure the weight is distributed evenly between both legs to prevent excessive hip rotation.

How should a beginner approach learning the Jefferson squat?

Start with a light kettlebell or dumbbell held between the legs to master the straddle stance and vertical drive. Transition to an empty barbell once you can maintain balance and a flat back.

How should I program Jefferson squats into my training routine?

Use this movement as a secondary leg exercise for 3 to 4 sets of 8 to 12 repetitions. It functions well as a hypertrophy tool or a variation to address strength imbalances in the lower body.

Sample sets & reps for Jefferson Squats

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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