Jefferson Squat (Barbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Jefferson Squat (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Jefferson Squat (Barbell) trains
Technique
How to do the Jefferson Squat (Barbell)
- Straddle the barbell so it runs between your legs, feet wider than shoulder-width apart and toes turned slightly out.
- Squat down and grip the bar with one hand in front of your body and one hand behind it, arms straight.
- Keeping your chest up and your back flat, drive through your feet to stand up with the bar hanging between your legs.
- Push your hips back and bend your knees to lower the bar until your thighs are about parallel to the floor, then stand back up. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Swap which hand is in front each set so both sides do the same work.
- Keep your weight even across both feet; the bar tends to pull you towards your front hand.
- Keep your arms straight: they only hold the bar, your legs do the lifting.
- Push through your whole foot to stand up.
Substitutes
Swap Jefferson Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Jefferson Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.