How to do the Barbell Jefferson Squat
Barbell Jefferson Squat is an advanced multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Jefferson Squat demonstration · © GymiaFit
Barbell Jefferson Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Jefferson Squat step by step
- 1Stand with your feet shoulder-width apart and toes slightly turned out.
- 2Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
- 3Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
- 4Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- 5Push through your heels to stand back up to the starting position.
- 6Repeat the movement, alternating your forward and back foot with each repetition.
Barbell Jefferson Squat — questions
What muscles does the Barbell Jefferson Squat work?
The Barbell Jefferson Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Jefferson Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Jefferson Squat suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Jefferson Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Jefferson Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.