How to Do Barbell Jefferson Split Squat

Barbell Jefferson Split Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Jefferson Split Squat

  1. 01Straddle a barbell on the floor with one foot forward and one foot back in a wide split stance.
  2. 02Hinge at the hips to grip the bar with one hand in front and one hand behind the torso.
  3. 03Stand up with the bar between the legs, keeping the spine vertical and eyes forward.
  4. 04Lower the back knee toward the floor until both knees reach approximately 90-degree angles.
  5. 05Drive upward through the front heel to return to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Jefferson Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the back heel lifts off the floor, shorten the stride length to ensure the weight stays centered over the mid-foot of the front leg.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Jefferson Split Squat questions

What muscles does Barbell Jefferson Split Squat work?

Barbell Jefferson Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Jefferson Split Squat correctly?

Straddle a barbell on the floor with one foot forward and one foot back in a wide split stance. Hinge at the hips to grip the bar with one hand in front and one hand behind the torso. Stand up with the bar between the legs, keeping the spine vertical and eyes forward. Lower the back knee toward the floor until both knees reach approximately 90-degree angles. Drive upward through the front heel to return to the starting position.

What is the A90 coach tip for Barbell Jefferson Split Squat?

If the back heel lifts off the floor, shorten the stride length to ensure the weight stays centered over the mid-foot of the front leg.

Is Barbell Jefferson Split Squat suitable for beginners?

Barbell Jefferson Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Jefferson Split Squat?

Barbell Jefferson Split Squat uses barbell.

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