Jefferson Squat
Muscles worked
Instructions
- 1Place a barbell on the floor.
- 2Stand in the middle of the bar length wise.
- 3Bend 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.
- 4Grasp 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).
- 5Now stand straight up with the weight. Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
- 6Squat 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.
- 7Now 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Jefferson Squat
The Jefferson squat is an uncommon old-school strength movement where the bar is held between the legs rather than on the back or in front of the body, using an asymmetric grip with one hand in front and one behind. This unique setup creates a diagonal load that heavily works the quadriceps while strongly engaging the lower back, traps, glutes, and hamstrings to stabilize the torso. It's a technical exercise that requires mastering the setup before loading heavy, since the asymmetric position can destabilize a poorly braced back. Traditionally used by strongmen and powerlifters to build raw strength and exceptional trunk stability, it remains an excellent full-body strengthening tool when performed with strict form and progressive loading.
check_circleBenefits
- check_circleBuilds outstanding leg and trunk strength
- check_circleStrengthens quadriceps, glutes, hamstrings, and lower back simultaneously
- check_circleHeavily engages the traps through holding the bar
- check_circleGreat variety exercise to break away from the standard squat routine
lightbulbExecution tips
- lightbulbMaster the setup with an empty bar before adding load
- lightbulbKeep the torso as upright as possible during the descent
- lightbulbMake sure the distance from your torso to each hand is equal
- lightbulbUse your legs to push, not your arms to pull
warningCommon mistakes
- warningLoading too heavy before mastering the technique
- warningLetting the torso lean forward due to the asymmetric grip
- warningPulling with the arms instead of driving with the legs
- warningNeglecting bracing and rounding the back under load
helpFrequently asked questions
Is the Jefferson squat beginner-friendly?expand_more
It's better reserved for lifters already comfortable with the standard squat, since the technique is more demanding.
Why is the grip asymmetric?expand_more
This grip lets you hold the bar between your legs without it hitting your shins, while keeping good balance.
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