Barbell Jefferson squat

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand over the bar so it runs between your legs, feet wider than shoulder-width.
2. Squat down and grip the bar overhand, one hand in front of your thigh, the other behind.
3. Stand up, keeping your back neutral, chest up, bar between your legs.
4. Bending your knees and hips, lower down until your thighs are roughly parallel to the floor.
5. Drive through your feet and stand up, keeping the bar tracking along the inside of your thighs.
6. Repeat for the desired number of reps, then switch your foot position.

Swap it for

• curtsey squat
• Rear-Foot-Elevated Split Squat
• Supported Potty Squat
• single leg squat (pistol) male
• Weighted Squat Between Benches
• barbell front squat

Harder

• Single-leg dumbbell squat
• Barbell full Zercher squat
• Barbell Zercher squat
• Rear-Foot-Elevated Split Squat

Easier

• curtsey squat
• Supported Potty Squat
• smith squat
• Band Squat