Jefferson Squats
How to do the Jefferson Squats
- 1
Place a barbell on the floor.
- 2
Stand in the middle of the bar length wise.
- 3
Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.
- 4
Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).
- 5
Now stand straight up with the weight. Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
- 6
Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor. Tip: Keep your back as vertical as possible with the floor and your head up. Also remember to not let your knees go past your toes. Inhale during this portion of the movement.
- 7
Now drive yourself back up to the starting position by pushing with the feet . Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend. The arms only serve as hooks. Avoid doing any lifting with them. Do the lifting with your thighs; not your arms.
How to program the Jefferson Squats
Sets and reps
As a compound movement, the Jefferson Squats responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Jefferson Squats is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Jefferson Squats work?
The Jefferson Squats primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Lower Back, Traps as supporting muscles.
What equipment do I need for the Jefferson Squats?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Jefferson Squats should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
