Intermediate
BARBELL JEFFERSON SQUAT
Upper legs
Body Part
Glutes
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and toes slightly turned out.
2
Step:2 Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
3
Step:3 Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
4
Step:4 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
5
Step:5 Push through your heels to stand back up to the starting position.
6
Step:6 Repeat the movement, alternating your forward and back foot with each repetition.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
