Exercise guide
Jefferson Squats
The Jefferson Squat positions the lifter over a barbell that runs between the legs. One hand grips in front of the body and the other behind it, creating an asymmetrical stance and grip. The quadriceps, glutes, hamstrings, back, calves, and traps all contribute.
Training context
Keeping the Jefferson Squat Controlled
Foot angle, stance width, and grip should allow the torso to remain balanced over the bar. Because the position is asymmetrical, alternating which hand and foot lead may help keep training balanced.
The source instruction that the knees must never pass the toes is not a universal safety rule. Knee travel should follow the athlete's proportions and stance while the feet remain planted and the joints stay controlled.
Technique overview
Keep the bar centered beneath the torso
Stand over the middle of the bar and take an even front-and-back grip. Lower the hips while keeping the bar close and both feet planted. Drive through the floor to stand without pulling primarily with the arms. Reverse the grip or stance according to the training plan rather than always using the same orientation.
Treat this as an overview and use a range, pace, and setup you can control.