Jefferson Squats

What it is

This is a unique barbell squat variation that requires a staggered grip and challenges your stability. You will stand centered over the bar, gripping it with one hand in front and one behind. It primarily targets your quadriceps, while also engaging your glutes and hamstrings. Your calves, lower back, and trapezius muscles also assist in the movement.

Technique tips

• Maintain a straight, vertical back throughout the entire squat motion.
• Ensure your grip on the barbell is balanced and evenly distributed.
• Keep your feet shoulder-width apart with your toes pointed slightly outward.
• Lower until your upper thighs are parallel to the floor or slightly below.
• Drive up powerfully through your legs, using your arms only as hooks.
• Inhale as you lower down, then exhale forcefully as you stand up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.