Description

The barbell jefferson squat is a unique squat variation that challenges coordination and strength.

Starting Position

Stand with a barbell between your legs, one foot in front and one foot behind. Grip the barbell with an overhand grip.

Technical Execution

Lower yourself into a squat position by bending both knees while keeping the barbell close to your body. Drive through your heels to return to the starting position.

Range of Motion

Focus on achieving a full range of motion by squatting down until your thighs are parallel to the ground.

Variations

Variations include using different foot stances or changing the grip on the barbell.

Common Mistakes

Common mistakes include improper foot positioning and excessive twisting during the movement.

Practical Advice

Focus on maintaining proper form and alignment throughout the exercise.

Additional Notes

This exercise may require some practice to master the movement pattern.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles