Exercise guide · Intermediate · Compound

Barbell Jefferson Squat: How to Do It & Muscles Worked

The barbell Jefferson squat is a compound lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves holding a barbell between the legs and performing a squat with a staggered stance, alternating foot positions with each repetition.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell jefferson squat
Front view: muscles worked by the barbell jefferson squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the barbell jefferson squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the barbell jefferson squat

  1. Step 1: Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Step 2: Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
  3. Step 3: Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
  4. Step 4: Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  5. Step 5: Push through your heels to stand back up to the starting position.
  6. Step 6: Repeat the movement, alternating your forward and back foot with each repetition.

Sets, reps and programming

Suggested sets, reps and rest for the barbell jefferson squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Jefferson Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.