barbell jefferson squat

A upper legs exercise targeting the glutes, performed with barbell.

barbell jefferson squat demonstration
barbell jefferson squat — demonstration

Body part

Upper Legs

Equipment

Barbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do barbell jefferson squat

  1. Stand with your feet shoulder-width apart and toes slightly turned out.

  2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.

  3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.

  4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.

  5. Push through your heels to stand back up to the starting position.

  6. Repeat the movement, alternating your forward and back foot with each repetition.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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