Strength exercise

Barbell Jefferson Squat

How to do it

Straddle a barbell on the floor so it sits between your feet, and set one foot forward and one foot back in a staggered stance.
Reach down and grip the bar with one hand in front of your body and one hand behind, then brace your core.
Bend both knees and sit your hips down between your legs, keeping your torso as upright as the straddled position allows.
Lower until your thighs approach parallel, feeling the asymmetric load through your quadriceps and glutes on both sides.
Drive through both feet to stand, exhaling as you extend your hips and knees back to the start.
Avoid twisting your spine to compensate for the offset grip, and keep your shoulders as level as possible.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises