Exercise guide · advanced
Jefferson Squat
The jefferson squat is an asymmetric barbell squat targeting the quads and adductors from a straddled stance. It provides a unique training stimulus and is valued for its ability to load the lower body through a wide range of motion with reduced spinal compression.
- Equipment
- barbell
- Typical range
- 8–15 reps
- Also works
- glutes, hamstrings, adductors, back
01 · Set up
Set your feet in a stable stance for Jefferson Squat and keep the whole foot in contact with the floor.
Brace your trunk and align the knees with the direction of the toes before descending.
02 · Perform
Lower between the hips while the knees track with the toes.
Use the deepest range that keeps the feet planted and torso controlled.
Push the floor away to stand without letting the knees collapse inward.
Coaching tips
- Keep the whole foot heavy.
- Track knees with toes.
- Stand tall without leaning back.
Common mistakes
- Letting the heels lift.
- Allowing the knees to collapse inward.
- Forcing depth by rounding the torso.
What it should feel like
Expect the quadriceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives