How To Do A Jefferson Squat — Strength Potential

Jefferson Squat

Level: Advanced

What it works

Mainly: Quads, Glutes. Also: Core, Grip, Traps.

Setup

Straddle the bar with one foot ahead and one behind, feet turned out, and take a mixed grip either side of your front leg.

How it goes

Stand straight up with the bar travelling between your legs. Do the same number of sets with your stance reversed — this is an asymmetric lift and it will build you unevenly if you only work one side.

Two things people get wrong

Only training one stance. Always mirror it.
Treating it as a max-effort lift. It is a variation, not a contest.

If the kit’s busy

Trap bar deadlift, which gives a similar upright position without the asymmetry.

Also written as: Jefferson Squats

These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.