Jefferson Squat
The jefferson squat is an asymmetric barbell squat targeting the quads and adductors from a straddled stance. It provides a unique training stimulus and is valued for its ability to load the lower body through a wide range of motion with reduced spinal compression.
How to do it
- Straddle a loaded barbell with one foot in front and one behind, perpendicular to the bar.
- Grip the bar with one hand in front and one hand behind your body.
- Lower your body by bending both knees until your back knee nearly touches the floor.
- Keep your torso upright and drive through both feet to stand.
- Pause at the top, then lower for the next repetition.
- Alternate your lead foot between sets.
Form cues
- Straddle the barbell with one foot forward and one foot back.
- Keep your torso upright as you bend both knees.
- Lower your back knee so it nearly touches the floor.
- Drive evenly through both feet to return to the starting position.
- Switch your lead foot on alternate sets to balance training.
Breathing: Inhale deeply as you lower your body in a controlled manner, and exhale firmly as you drive back up to the standing position.
Common mistakes
- Allowing the front heel to lift off the ground, which shifts your balance forward and reduces quad engagement.
- Leaning the torso too far forward, which places unnecessary stress on the lower back instead of the legs.
- Rushing the descent and losing control of the bar position relative to your stride.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, adductors, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps per side, rest 75 s
Lose weight
3 sets x 10-12 reps per side, rest 60 s
Build muscle
4 sets x 6-8 reps per side, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your hips or lower back, ease off and choose a gentler movement.
- If you have balance limitations, practice without weight or check with a professional first.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is the bar positioned between my legs?
The straddled stance creates an asymmetric load that targets the quads and adductors from a unique angle while reducing spinal compression compared to traditional back squats.
How often should I switch my lead foot?
You should alternate your lead foot on every set to ensure both sides of your body receive equal training volume and strength development.
Is this movement safe for beginners?
Because it requires advanced balance, coordination, and hip mobility, beginners should master basic bodyweight squats before attempting the barbell version.