Quadriceps
Jefferson Squats
A straddle squat where a barbell is held between your legs, one hand in front and one behind, while your feet stand in line.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked34 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand over a loaded barbell with your feet in a staggered stance, one foot in front of the bar and one behind.
- 2Grip the bar with one hand in front of you and one behind you, using an overhand and underhand grip.
- 3Hinge down, keep your chest up and back flat to lift the bar.
How to perform
- 1Stand tall with the bar hanging between your legs and your core braced.
- 2Sit down and back into a squat while your hips and knees bend together.
- 3Go as deep as you can with a flat back, then drive up through your feet.
- 4Finish standing tall and switch your foot and hand positions between sets.
