The Jefferson squat is a unique, asymmetrical barbell exercise that improves lower body strength, core stability, and multi-directional athleticism. If you’re looking to build muscle, address strength imbalances, or add variety to your workout routine, the Jefferson squat can be a powerful addition. Understanding how to perform this exercise safely and effectively is crucial—especially since it’s less common than the traditional squat but offers distinct advantages. In this article, you’ll learn exactly how to do the Jefferson squat, its top benefits, who should try it, and if it’s right for you.
What Is the Jefferson Squat?
The Jefferson squat—also called the straddle squat or Jefferson lift—is a barbell movement where you stand straddling the bar, with one foot in front and one behind. Unlike conventional squats, this exercise places your body in a staggered, asymmetrical stance, challenging your balance, core stability, and lower body strength from multiple angles. It was popularized by strongman Charles Jefferson in the early 1900s and has recently gained attention for its functional benefits and unique training stimulus (BarBend, 2024).
How to Do the Jefferson Squat (Step-by-Step)
- Set Up
- Place a loaded barbell on the floor and stand with it between your legs (straddling it).
- Your front foot should point forward; your back foot is turned out about 90 degrees.
- Take a stance slightly wider than shoulder-width.
- Grip the Bar
- Squat down and grasp the bar with a mixed grip (one hand overhand, one underhand).
- Make sure your hands are spaced evenly outside your knees.
- Brace and Lift
- Keep your chest tall, back neutral, and core braced.
- Drive through your feet, lifting the bar as you stand up, keeping it centered between your legs.
- Avoid twisting or leaning—focus on moving smoothly and keeping your torso stable.
- Lower and Repeat
- Lower the bar by pushing your hips back and bending your knees, stopping when your thighs are parallel to the floor.
- Complete the desired reps, then switch your stance so the opposite leg is in front.
Pro Tip: Start with an empty barbell or light weight until you master the movement.
Video demonstration:
Jefferson Squat Benefits
1. Superior Core and Anti-Rotation Strength
The Jefferson squat heavily activates your core, especially the obliques, as you resist rotational forces from the uneven setup. This is excellent for athletes or anyone looking to build functional core strength (SoleTreadmills, 2024).
2. Improved Lower Body Development
Because of the split stance, you’ll hit your quads, glutes, adductors, and hamstrings from new angles—often correcting muscle imbalances that standard squats miss.
3. Lower Back Friendly
The weight stays centered and close to your body, which can reduce strain on the lower back compared to traditional squats or deadlifts (PowerliftingTechnique, 2024).
4. Multi-Planar Strength and Balance
Jefferson squats challenge your coordination, balance, and stability in ways few other lifts do. This translates well to real-world activities and sports.
5. Variety for Plateau Busting
If your progress has stalled, introducing this less common lift can shock your muscles into new growth and motivation.
Who Should Do Jefferson Squats?
- Powerlifters & Strongman Athletes: Builds asymmetrical strength and stability.
- Bodybuilders: Targets lower body and core in unique ways, great for muscle growth.
- Athletes: Improves multi-planar strength for sports performance.
- General Lifters: Useful for experienced lifters wanting more variety.
However, beginners should first master basic squats and deadlifts before attempting the Jefferson squat. This exercise requires good mobility, balance, and body awareness.
Programming Jefferson Squats Into Your Routine
- For strength: 3–5 sets of 5–8 reps per side.
- For hypertrophy: 3–4 sets of 8–15 reps per leg.
- Rest: 60–90 seconds between sets.
- Frequency: 1–2 times per week, replacing or supplementing traditional squats.
Always start light and focus on perfect form before adding heavy weight. If you feel any pain or discomfort (especially in your knees or back), stop and consult a coach or physical therapist.
Limitations, Risks, and Alternatives
- Awkward Setup: The Jefferson squat has a learning curve and may feel strange at first.
- Coordination Demands: Higher risk of imbalance or poor form if rushed.
- Not Essential: Alternatives like lunges, goblet squats, or split squats offer similar unilateral benefits with less setup.
Best alternatives:
- Dumbbell or kettlebell Jefferson squats
- Zercher squats
- Bulgarian split squats
- Pallof press (for anti-rotation core work)
For most lifters, the Jefferson squat should supplement—not replace—core squat movements.
Frequently Asked Questions
Is the Jefferson squat safe for my back?
Yes, if performed correctly. The upright posture and centered load can actually reduce lower back strain compared to some other barbell lifts.
Can beginners do Jefferson squats?
It’s best for intermediate or advanced lifters. Start with bodyweight or light dumbbells before progressing.
Does it help with sports performance?
Absolutely. The anti-rotation and multi-planar demands can benefit athletes in almost any sport.
Conclusion
The Jefferson squat is a powerful but advanced exercise that boosts lower body strength, core stability, and balance—all in one unique move. If you’re ready for a challenge and want to improve your overall athleticism, give the Jefferson squat a try. Start light, focus on perfect form, and always listen to your body.