# Jefferson Squat

A barbell squat performed straddling a bar that runs front to back between the legs, with one hand in front of the body and one behind. Trains the quads and glutes, with the wide stance adding work for the inner thighs.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-jefferson-squat/video/male.mp4
- HTML: https://seto.fit/exercises/jefferson-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 6/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Jefferson Squat

1. Straddle the bar, feet wide, toes turned out.
2. Grip with one hand in front, one hand behind.
3. Lower until your thighs are about parallel, torso upright.
4. Drive through your whole foot to stand tall.

### Full technique — 8 steps

1. Place a loaded barbell on the floor and stand astride it so it runs front to back between your feet.
2. Set your feet wide with toes turned out, then squat down and grip the bar with one hand in front of your body and one behind.
3. Stand up with the bar hanging between your legs, torso upright and arms straight.
4. Tighten your stomach, then bend your hips and knees together to lower the bar.
5. Lower until your thighs are about parallel to the floor, keeping the plates off the floor.
6. Keep your whole foot grounded and let your knees point the same way as your feet.
7. Drive through your whole foot to stand up, extending knees and hips together.
8. Alternate which hand is in front from set to set.

## Common mistakes

- Knees collapsing inward
- Cutting the squat high
- Pulling the bar up with the arms
- Twisting the torso toward the front hand
- Letting the plates touch the floor
- Heels lifting at the bottom

## Form cues

- Knees point where feet point
- Drive through whole foot
- Torso stays tall
- Arms stay straight
- Tighten stomach each rep

## How much to do

- **Strength** (good fit): 3–5 sets of 4–6 reps · rest 3 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Wide Stance Dumbbell Squat](https://seto.fit/exercises/wide-stance-dumbbell-squat/), [Deficit Sumo Squat](https://seto.fit/exercises/deficit-sumo-squat/)
- **Kettlebell**: [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/), [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/)
- **No equipment**: [Bodyweight Squat](https://seto.fit/exercises/bodyweight-squat/), [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/)
- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Box Squat](https://seto.fit/exercises/box-squat/) — Beginner
- Easier: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/) — Intermediate
- **This exercise: Jefferson Squat — Intermediate**
- Harder: [Barbell Back Squat](https://seto.fit/exercises/barbell-back-squat/) — Intermediate
- Harder: [Barbell Pause Squat](https://seto.fit/exercises/barbell-pause-squat/) — Advanced

## Quick answers

### What muscles does the Jefferson Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Calves 3/10.

### Which joints does the Jefferson Squat load?

Lower back: moderate, Knee: moderate, Hip: moderate, Ankle: low. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.

### When should I do the Jefferson Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Jefferson Squat?

Strength: 3–5 sets of 4–6 reps, rest 3 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Jefferson Squat?

Dumbbells: Wide Stance Dumbbell Squat, Deficit Sumo Squat. Kettlebell: Kettlebell Deficit Sumo Squat, Kettlebell Squat. No equipment: Bodyweight Squat, Bodyweight Overhead Squat. Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press.

### What is an easier version of the Jefferson Squat?

Barbell Quarter Squat (Intermediate), Box Squat (Beginner).

### What is a harder version of the Jefferson Squat?

Barbell Back Squat (Intermediate), Barbell Pause Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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