Legs / Advanced / Compound (multi-joint)

Barbell Jefferson Squat

A straddle deadlift-squat with the barbell between the legs that builds the quads, glutes and adductors.

At a glance

Primary

Quads, Glutes, Adductors

Secondary

Hamstrings, Lower back (erectors), Upper traps, Forearms & grip, Obliques

Equipment

Barbell

Movement pattern

Squat, Hip hinge

Level

Advanced

Type

Legs, Compound (multi-joint)

Loads the lower back, knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Straddle a barbell so it runs between your feet, feet wider than shoulder width.
2. Squat down and grip the bar with one hand in front of your body and the other behind.
3. Keeping your chest up and back flat, drive through your legs to stand up with the bar between your legs.
4. Lower back down under control to just above the floor.

Tips

• Switch which foot/hand is in front between sets to stay balanced.
• Keep your hips and shoulders square, not twisted.

Open in the appGet started