Primary
Quadriceps
Secondary
Glutes, Hamstrings, Adductors
Equipment
Barbell
Difficulty
Advanced
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Jefferson squat straddles a barbell with one foot forward and one back, creating an asymmetric loading pattern that challenges your core to resist rotation while your legs drive the weight up. This old-time strongman lift develops anti-rotation strength that transfers to real-world activities and sports. Few exercises train both legs and obliques simultaneously.
When to use it
Use for variety and anti-rotation work.
Who it's for
Advanced lifters wanting unique challenges.
Keep your hips and shoulders square despite the asymmetric stance—fighting the rotation is the whole point. Alternate which foot goes forward each set or session to develop balanced strength. The movement should feel like a hybrid between a squat and a deadlift.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, adductors
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Stand over a barbell with one foot forward, one back.
The bar runs between your legs.
Grip the bar with one hand in front, one behind.
Keep your torso as upright as possible.
Squat down by bending both knees.
Drive through your feet to stand.
Creates rotational demands.
Great for core anti-rotation.
Alternate which foot is forward.
Program Jefferson squats as a rotational core exercise that also builds legs, or when you want variety from traditional squat patterns. Use them as an accessory movement for rotational athletes. Pair with bilateral movements so imbalances do not develop from only training one stance direction.
Rotating too much for optimal results.
Squatting patterns like the Jefferson Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not staying upright.
Squatting patterns like the Jefferson Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Grip imbalance for optimal results.
An inconsistent grip during the Jefferson Squat can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Advanced lifters wanting unique challenges.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 6-8 reps per side. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Jefferson Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Jefferson Squat
The Jefferson Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Jefferson Squat include Hamstrings, Adductors, Core, providing additional training stimulus. Stabilizer muscles engaged include Obliques, Lower back.
Our library labels Jefferson Squat as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Jefferson Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Jefferson Squat is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Jefferson Squat include: Sumo Squat, Sumo Deadlift. These exercises target similar muscle groups as the Jefferson Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.