Jefferson Squat

The Jefferson Squat is a unique and highly effective exercise that trains the quadriceps, glutes, hamstrings and core muscles . This squat variation challenges balance and activates multiple muscle groups, making it perfect for building strength and stability in the lower body.

Correct technique

How to perform the Jefferson Squat correctly:

  1. Start by placing a barbell on the floor. Stand with one leg slightly in front of the other, feet wider than shoulder-width apart.
  2. Grip the barbell with a mixed grip: one hand in front of the body and the other behind.
  3. Bend your knees and hips to lower your body into a squat while keeping your back straight and your chest up.
  4. Make sure your knees are in line with your toes as you lower yourself down.
  5. Push through your heels to return to standing, squeezing your glutes at the top of the movement.

Focus on maintaining a neutral spine and activating your core throughout the movement to avoid injury and maximize benefits.

Common errors

Avoid these common mistakes when performing the Jefferson Squat:

  • Round back: Always keep your back straight to avoid strain on the lower back.
  • Knees that drop in: Make sure your knees stay aligned with your toes during the squat to avoid knee injuries.
  • Uneven grip or foot placement: Make sure your posture is balanced to maintain stability throughout the movement.

Modifications and variations

If you're new to the Jefferson Squat, try these modifications:

  • Bodyweight Jefferson Squat: Perform the movement without weights to focus on mastering the technique before moving on to barbells.
  • Dumbbell Jefferson Squat: Use a dumbbell instead of a barbell for an easier variation.
  • Offset Jefferson Squat: Adjust the position of your feet, with one leg farther back, to challenge your balance and core muscles.

Repetitions and sets

For strength development, aim for 3 sets of 8-12 repetitions . Take 60-90 seconds of rest between sets to ensure good recovery while maintaining intensity.

Breathing technique

Inhale deeply as you lower into the squat, and exhale as you push through your heels to rise. Proper breathing helps stabilize the core and improves balance during the exercise.

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