Barbell Jefferson Squat

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The barbell Jefferson squat primarily targets the quads and glutes. The barbell provides resistance for lower body strength and stability.

Stand with your feet shoulder-width apart and place a barbell on the ground in front of you.
Position your feet so that one foot is in front of the barbell and the other foot is behind it, with your toes pointing slightly outward.
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
Keeping your back straight and your chest up, lift the barbell off the ground by extending your hips and knees.
Lower the barbell back down to the ground by bending your hips and knees, while keeping your back straight and your chest up. This completes one repetition of the barbell Jefferson squat exercise.

Start with a comfortable stance, feet slightly wider than shoulder-width apart, toes slightly turned out.
Grab the barbell with an overhand grip, hands shoulder-width apart, and place it in front of your body.
Engage your core and keep your chest up as you lower your body down, bending at the hips and knees.
Focus on pushing through your heels as you rise back up to the starting position, squeezing your glutes at the top.
Keep your knees in line with your toes throughout the movement to protect your joints and target your quads.
For an extra challenge, pause for a second at the bottom of the squat before driving back up.
Gradually increase the weight as you become more comfortable and confident with your form.