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Upper Legs · Barbell
Barbell Jefferson Squat
Barbell Jefferson Squat is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Jefferson Squat
- Stand with your feet shoulder-width apart, positioning yourself so that the barbell is between your legs. Grip the barbell with one hand in front of you and one hand behind you, using an overhand grip for the front hand and an underhand grip for the back hand.
- Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Focus on even weight distribution between both legs to ensure balanced muscle activation.
- Use your glutes and hamstrings to power the upward phase of the squat.
- Keep your grip firm but relaxed to prevent unnecessary tension in your arms and shoulders.
Barbell Jefferson Squat alternatives
More quads exercises
Barbell Jefferson Squat FAQ
What muscles does Barbell Jefferson Squat work?
Barbell Jefferson Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Jefferson Squat?
You need a barbell.
How many sets and reps of Barbell Jefferson Squat should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Jefferson Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Jefferson Squat burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Jefferson Squat?
Other exercises for the quads include Bodyweight Squat, Kettlebell Suitcase Squat, Bodyweight Overhead Squat and Curtsy Squat.
For developers
Use Barbell Jefferson Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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