maratoolJefferson Squats with Barbell
How to do the jefferson squats with barbell
- This is a rarely used exercise which is without question one of the best exercises for building and shaping the inner thighs.
- Place a barbell between your legs so it is perpendicular to your feet.
- Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip.
- Squatting down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand.
- Slowly return to a starting position just above the floor.
Muscles worked
The prime movers are the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition.
Every exercise for:Hamstrings
How this movement works
Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the hamstrings too, using equipment this one does not:
- Kettlebell Dead Cleankettlebell
- Knee Tuck Jumpbody only
- Lying Leg Curl Machinemachine
- Stiff-Legged Dumbbell Deadliftdumbbell
- Ball Leg Curlexercise ball
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.