Every man on the planet shudders when they first see the Jefferson Squat being performed. Fear of speaking in a high pitched voice for a lifetime isn’t the most appealing thought. But there is nothing to fear. The seldom seen Jefferson squat is an effective movement for men and women, but it’s not easy and it takes time to perfect. If you want rock-hard glutes and eye-popping hamstrings, or just like trying different exercises, then add the Jefferson Squat to your next leg work out.
Target Muscles – Glutes, Hamstrings
Repetition range – 10/15 each side
1. Stand in the middle of the bar with your left leg far in front and foot pointing straight forward. The rear leg is extended out to the side with foot positioned in the same direction.
2. Bend down by bending only at the knees and keeping your back straight.
3. I grip the bar with the palm of my left hand facing behind me and the palm of my right hand facing the front. I also make sure my grip is centered on the bar. You may need to reverse the grip based on what feels most comfortable.
4. Stand straight up with the weight and squeeze your glutes and hamstrings when contracting at the top. Then squat down again by bending at the knees (focus on them going outward) and keeping your back straight. Keep your back as vertical as possible with the floor and your head up.
5. Repeat the exercise on the opposite side, reversing your foot positioning and grip.
Note: It’s important to use lighter weight for this exercise in order to get a full range of motion (I normally only use 95-115 pounds) , but only squat as low as you are able without starting to bend forward. As you continue to practice, strive for a full range of motion. The Jefferson Squat is an extremely challenging movement and will take time to get used to.
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