---
title: "Barbell Jefferson Split Squat"
description: "Stand with a barbell positioned between your legs, gripping it with both hands."
locale: en
slug: barbell-jefferson-split-squat
url: "https://hi.fitness/exercises/barbell-jefferson-split-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/7c801f5c-barbell-jefferson-split-squat.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Barbell Jefferson Split Squat

Stand with a barbell positioned between your legs, gripping it with both hands.

## How to do it

1. Stand with a barbell positioned between your legs, gripping it with both hands. Position your feet in a split position, one foot forward and one back.
2. Lower your hips by bending both knees until your back knee is just above the ground and your front thigh is nearly parallel to the floor.
3. Push through the heel of your front foot to return to the starting position.
4. Repeat for the desired repetitions, switch legs, and repeat.

## Form tips

- Maintain a firm grip on the barbell and ensure it stays centered beneath your body.
- Keep your torso upright and avoid leaning forward during the descent.
- Do not allow your front knee to travel excessively past your toes.

## Similar exercises

- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell
- [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Dumbbell Front Squat](https://hi.fitness/exercises/dumbbell-front-squat) - Quads · Dumbbell
- [Dumbbell Split Squat](https://hi.fitness/exercises/dumbbell-split-squat) - Quads · Dumbbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell