Jefferson Squats

A unique barbell squat variation where one leg steps forward while the other steps backward, offering asymmetrical loading and balance challenges.

Instructions

1. Place a barbell on the floor lengthwise in front of you.
2. Stand straddling the barbell so it runs between your feet, with your feet about shoulder-width apart.
3. Bend down by flexing at the knees while keeping your back straight.
4. Grasp the front of the barbell with your right hand using a neutral grip (palm facing left).
5. Grasp the rear of the barbell with your left hand using a neutral grip (palm facing right).
6. Ensure your grip is even on the bar with your torso positioned in the middle.
7. Stand up straight, lifting the weight from the ground with your arms acting only as hooks.
8. Your feet should be shoulder-width apart with your toes pointed slightly outward.
9. Lower your body by bending at the knees into a squat position until your thighs are parallel to the floor.
10. Keep your back as vertical as possible and your head up throughout the movement.
11. Drive yourself back up to the starting position by pushing through your feet.
12. Repeat for the desired number of repetitions.

Tips

• The arms serve only as hooks to carry the weight; use your legs to do the lifting.
• Keep your knees aligned with your toes and avoid letting them collapse inward.
• Maintain an upright posture throughout; avoid excessive forward lean.
• This asymmetrical loading pattern challenges your balance and core stability.
• The front-to-back positioning builds strength through a unique range of motion.
• For easier lifting, stand more upright; for more difficulty, lean slightly forward.
• Move with control throughout the entire range of motion.