Jefferson Squat

Quads, Glutes, AdductorsBarbell or dumbbell

A multi-joint leg exercise targeting the quads, glutes, and adductors using a straddle stance over the barbell. Builds leg drive and hip mobility.

How to do it

1Straddle the barbell at an angle with one foot forward and one foot back.

2Squat down with a flat back and grip the bar with a mixed grip.

3Drive hard through your feet to stand up, keeping your torso as upright as possible.

4Fully extend your hips at the top without arching your lower back.

5Lower back down smoothly into the squat, maintaining full control of the weight.

Common mistakes

Rounding your back as you lift, placing unsafe strain on your spine.

Letting your knees collapse inward during the squat, overloading the knee joints.

Shifting all your weight onto the front leg, ruining your balance and mechanics.

Breathing

Inhale as you lower into the squat and exhale as you drive up to standing.

Make it harder or easier

To make it easier, use a kettlebell or dumbbell instead of a barbell.

To make it harder, increase the weight or stand on deficit blocks to increase range of motion.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.