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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Barbell
Barbell Jefferson Squat
3 steps Updated 29/08/2026
Barbell Jefferson 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 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.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
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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 Squat
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