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How To: Jefferson Squat

Target your quads and glutes a bit differently with this great exercise!

Scott_Herman
Scott_Herman a Scott Herman
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Posted

This is a great exercise to isolate your quads a bit differently than your traditional sissy squat and leg extension. As you perform the exercise you will also be engaging your glutes, hamstrings, lower back, and traps. Your calves and spine erectors will be engaged as well to help you stabilize your body throughout the exercise.

 

If you are having a hard time with this exercise, it could be due inflexibility of your hips. As you perform the Jefferson Squat, alternate which hand is grabbing the bar in front of your body to bring out any inflexibility you might have. For me, I seem to have a harder time with my left arm in front of my body.

 

The only way you can improve is to see what needs improvement! #HTH #SHFAthelte

 

Add 3 – 4 sets of 10-12 reps to your next leg work out!

 

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Gundahar
Gundahar g Gunther Sotomayor
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Posted

Scott

 

Great video!! by the way, any tip of how to increase the hip flexor flexibility?

 

Best Regards,

jonnyboy21
jonnyboy21 g Jonathan Reid
159 Post(s)
159 Post(s) Gender: Male Goal: Bodybuilding Date Joined: June 6, 2013
Posted

Looks different !! We may have to give this a try!

Future Competitive Bodybuilder
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted

I love this exercise. I use it as an accessory for my deadlifts and squats. Sometimes I do sumo deadlifts, some times jeffersons squats. This exercise is amazing for opening up the hips and particularly the adductors and ultimately correcting postural problems.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

AKA Jefferson Deadlift. Very nice.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Scott_Herman
Scott_Herman a Scott Herman
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Posted
Posted By: Gundahar

Scott

 

Great video!! by the way, any tip of how to increase the hip flexor flexibility?

 

Best Regards,

Thanks man!

 

Of course, check this out!

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Scott_Herman
Scott_Herman a Scott Herman
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Posted
Posted By: jonnyboy21

Looks different !! We may have to give this a try!

You will definitely like it @jonnyboy21!

Yeah @whisper, I plan to use this more to fix my flexibility issue with my right leg.

@impulse haha lot of people have been saying that.

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Gundahar
Gundahar g Gunther Sotomayor
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3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted
Posted By: Scott_Herman

Thanks man!

 

Of course, check this out!

Thank you again Scott!! excellent tips...!!

 

I've been using this exercise as replacement of the normal squat... I work as construction manager and usually the construction camps are in the middle of nowhere ang the gyms are pretty basic therefore even a power rack is a luxury... this exercise is good enough, in my opinion, to obtain the same benefits of a normal squat and replace it totally.

 

Thank you again Scott and continue with your excellent work!!

Scott_Herman
Scott_Herman a Scott Herman
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7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Gundahar

Thank you again Scott!! excellent tips...!!

 

I've been using this exercise as replacement of the normal squat... I work as construction manager and usually the construction camps are in the middle of nowhere ang the gyms are pretty basic therefore even a power rack is a luxury... this exercise is good enough, in my opinion, to obtain the same benefits of a normal squat and replace it totally.

 

Thank you again Scott and continue with your excellent work!!

Glad to see you found something that works. Although nothing REALLY replaces a normal squat. If you can. I would try to find something to toss on your back to get themin. This will definitely hit the quads a bit more.

 

Keep up the greta work!

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Gundahar
Gundahar g Gunther Sotomayor
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted
Posted By: Scott_Herman

Glad to see you found something that works. Although nothing REALLY replaces a normal squat. If you can. I would try to find something to toss on your back to get themin. This will definitely hit the quads a bit more.

 

Keep up the greta work!

Thanks Scott again for your tips and recommendations.

 

Could you explain us, in terms of targeting muscles and strengh gain, the main difference between Jefferson & Normal Squats? From your comment I could infer that even If I would be doing jefferson's properly I would still be lacking targetting some muscles and I should address that with other excersice to compensate... I always prefer (and in my case it's my only choice) free weights instead of machines.

 

Take care and have a great, great day...

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Gundahar

Thanks Scott again for your tips and recommendations.

 

Could you explain us, in terms of targeting muscles and strengh gain, the main difference between Jefferson & Normal Squats? From your comment I could infer that even If I would be doing jefferson's properly I would still be lacking targetting some muscles and I should address that with other excersice to compensate... I always prefer (and in my case it's my only choice) free weights instead of machines.

 

Take care and have a great, great day...

I explain it all int he video @gundahar, the Jeffrson squat is more of a quad dominant exercise where the barbell squat targets core, glutes, quads, hamstrings, etc.

To maximize your strength, go with squats. if trying to build quads, try adding in jefferson squat into your leg routine which should also include squats as well. #HTH #SHFAthlete

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