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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Jefferson Split Squat
4 steps Updated 29/08/2026
Barbell Jefferson Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- 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.
- 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.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired repetitions, switch legs, and repeat.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Jefferson Split Squat
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