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Barbell Jefferson Squat
Asymmetrical barbell squat with wide staggered stance that targets quads, glutes, and adductors to build leg strength, size, and core stability through multi-planar movement.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques, Internal Obliques
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Position barbell on floor perpendicular to your body between your legs. Stand with feet wider than shoulders, one forward and one rotated 90 degrees outward, then squat to grip bar with mixed hands equidistant from center.
- Brace core and keep chest up with back straight.
- Bend hips and knees to lower body until thighs parallel to floor, knees tracking over toes.
- Drive through midfoot and heels to extend hips and knees, standing tall.
- Squeeze glutes at top while resisting torso rotation.
- Maintain vertical torso throughout the lift.
- Lower controlled back to start position.
Coaching Tips
Form Cues
- Torso faces forward always
- Knees out over toes
- Core tight, no twist
- Drive through heels
- Chest up high
Breathing
Inhale deeply to brace core before descent; exhale forcefully during ascent while maintaining brace.
Tempo
2-1-2
Range of Motion
Descend until thighs reach parallel to floor or deepest safe point with upright torso; fully extend hips and knees at top without locking out.
Safety
Safety Notes
- Avoid if acute back or hip issues present
- Master squat and deadlift form first
- Start with empty bar to practice stance
- Do not twist spine under load
- Limit depth if mobility restricts form
- Use collars on bar for safety
Spotting
Spotting uncommon due to unconventional setup; perform in rack with safeties or use lighter loads without spotter.
Common Mistakes
- Rounding back during descent
- Allowing torso to rotate
- Knees caving inward
- Using momentum instead of control
- Incomplete depth due to mobility limits
When to Avoid
- Lower back pain
- Hip impingement
- Poor core stability
- Knee joint instability
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for depth
- Thoracic mobility to resist rotation
Build Up First
- Competent barbell squat
- Hip hinge proficiency
- Core bracing technique
Also known as
Jefferson Squat, Straddle Barbell Squat, Cross Straddle Squat
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