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Jefferson Squats

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Jefferson Squats - Exercise Guide

Step 1

Place a barbell positioned vertically on the floor.

Step 2

Stand up straight with the barbell vertical and between your legs. Your feet should be shoulder width away from each other.

Step 3

Bend your knee while keeping your back straight to reach and hold the barbell with both hands. One hand must be in front and the other at the back. Use a neutral grip to hold the barbell. Ensure that your upper body is in the middle of the barbell and the distance between your torso and hands, both front and back, are equal to ensure that the barbell won’t tilt.

Step 4

Extend your knees until your legs are fully extended. This is your starting position.

Step 5

Proceed into a squatting position by bending your hips and knees at the same time. Keep your head up and back straight as you descend. Continue until your thighs are parallel to the floor.

Step 6

Pause for a moment then slowly go back to your starting position by extending your hips and knees at the same time. Ensure that you lift using your thighs and not your arms. Only use your arms to hold the barbell in place.


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