One of the greatest benefits to the Jefferson Squat is that the load is not placed on the upper back which can place direct stress on the spine, upper and lower back. The technique will take a little practice, in fact I recommend having a certified personal trainer demonstrate and correct your from as needed. I have incorporated this exercise in a few of my advanced clients training programs and they all have agreed it's effective for targeting the butt and thighs!
Add this exercise to your next workout, your butt and thighs will look great in time!
PRIMARY MUSCLES TARGETED
Quadriceps
Gluteus Maximius
Gluteus Minimus
Adductors
Hip Flexors
Hip Extensors
STABILIZER MUSCLES
Erector Spinae
Rectus Abdominis (Abs)
Obliques Core
SET UP FOR THE JEFFERSON SQUAT
1. Place a barbell on the floor. I recommend using no weight and place the bar on two step risers to practice the movement before adding weight.
2. Straddle the barbell with one foot in front and the other behind the bar, Note the foot placement in the photo. The feet will form an "L".
3 Be sure to keep your shoulders in line with the hips. Many people tend to twist the upper body, this is where foot placement is key
4. Keep the chest and head up throughout the exercise. 5. Keep the bellybutton over the bar to help with form.
EXECUTION OF THE JEFFERSON SQUAT
1. Taking a wide stance, squat down to the bar with the arms hanging down on each side of the forward leg.. Keep your head up and chest high and feel for the bar as you squat down.
2. Be sure to have the knees track outward to allow proper form and prevent them from buckling inward placing stress on the knees.
3. Maintain a neutral spine, meaning not arching or bending at the waist or shoulders. Squat down to the bar as apposed to leaning over.
4. Grasp the bar from the squatting position.
5. Stand up with the barbell coming up between the thighs. Be sure to keep your chest and head up during the movement to prevent rounding of the back. Use your thighs and glutes to lift the bar, do not shrug the bar up.
6. Be sure to push through the heals which will allow for proper form. Maintain a wide stance throughout the exercise and keep your body centered over the bar. 5. I do not recommend this exercise if you have pre-existing back or knee injuries.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2. Be sure your feet form an "L" shape to minimize twisting at the waist and to provide a good center of gravity.
3. Perform between 5-15 reps each side depending on your fitness level and goals.
*For a video demonstration, check out my friend/client Katie demonstrating The JEFFERSON SQUAT on my Instagram at... https://www.instagram.com/joshuafitness/ **Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.