Barbell Jefferson Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Stand astride a loaded barbell so it runs from front to back between your feet, with the feet wider than the hips and turned slightly out.
- Squat down and take the bar with one hand in front of your hips and the other behind them.
- Brace and stand up, keeping the chest tall and the bar centred under the hips.
- Squat back down under control until the plates touch the floor, pushing the knees out over the toes.
FORM TIPS
- The lift twists slightly toward the front hand, so swap the front hand every set.
- Stay wide enough that the plates pass between your legs without brushing them.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Adductors
- Abs
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.