Jefferson squat: how to do it and what it works

Asymmetric squat with a barbell between the legs.

Image: start and end of the movement.

How to do it

Squat with a barbell between the legs and a staggered stance that demands hip, adductor and trunk control.

Form. Use a light load, share pressure across both feet and keep the bar close while you extend hips and knees.

Common mistake. Twisting the spine to chase depth, using too much load, or letting the knees collapse.

Quadriceps, Gluteus maximus · Barbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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