Jefferson Squats

Legs · Barbell

How to do it

Bar on the floor and you **straddling it**, one foot forward and one back on a diagonal. Descend by bending the knees with a flat back and grip the bar with one hand in front of your body and one behind. Stand by extending hips and knees, weight shared between both feet. With the load on your midline, the back works less than in a deadlift and the glutes get a lot. **Swap which foot leads between sets.** The classic mistake is twisting your torso on the way up.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Back

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