Barbell Jefferson Squat

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell jefferson squat

1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
5. Push through your heels to stand back up to the starting position.
6. Repeat the movement, alternating your forward and back foot with each repetition.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every barbell exercise.