Barbell Jefferson Squats

How to perform it

Step-by-step instructions

1. 01Straddle the center of a lightly loaded barbell with one foot ahead of it and the other behind, using a comfortable staggered stance with both toes slightly outward.
2. 02Squat down and grasp the bar with one hand in front of your body and the other behind, positioning the hands equally far from your midline.
3. 03Lift your chest, brace against rotation, and drive through both whole feet as you extend the knees and hips with the bar traveling vertically between your legs.
4. 04Stand tall without twisting your pelvis or leaning back, keeping the bar centered and clear of your inner thighs throughout the ascent.
5. 05Bend the hips and knees to return the bar to the floor under control, then complete the set before reversing the lead leg and hand positions.