Jefferson Squats
The Jefferson Squats is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and lower back and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Jefferson Squats work?
The Jefferson Squats primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Lower Back, Traps, which assist during the movement.
Is the Jefferson Squats good for beginners?
The Jefferson Squats is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Jefferson Squats?
You need barbell to perform the Jefferson Squats. Most commercial gyms will have this available.
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