Jefferson Squats | The Absolute Best Leg Exercise

Want to learn how to do Jefferson Squats?
Good, there's definitely a right and a wrong way to do these. I go over the exact form in the video but just to pull out a few major points.
Make sure you:
- Feet spread equal distance apart
- Keep your knees out
- At first, only go down as far as your form allows
Finally to speed up the "loosing up" process do a few reps where you hold the bottom of the exercise. That will quickly get you doing Jefferson squats all the way down!

[@friedrichdostoyevsky491]

The trick to this exercise is to catch and hold strong eye contact with someone at random while performing

[@kaminator515]

@@tray2637 Better yet...cable pullthroughs 😝

[@richkeylor787]

Yep, give that gym hottie your best bedroom eyes, and a slow, mid-rep "hey baby......"

[@Ice-Sik-ill]

Hahaha

[@awhoergek]

Hahahahahhaaaa 🤣🤣🤣

[@gustavocastro4313]

😂😂😂

[@LambentIchor]

I believe this is one of the main exercises done before playing quidditch.

[@luisungredda9029]

Underrated

[@kinggete]

Lol that's funny Mudblood!

[@OTBregularly]

😂😂😂😂😂

[@mtee3457]

😂😂😂😂😂

[@metalkid1985]

😂

[@michaeldavis8112]

i was asked to find another gym

[@chrish1297]

😂😂😂😂😂

[@ctaylorgh91]

I CACKLED at this comment

[@guystark6600]

hahahahahahaha

[@kingslavd661]

Lol, was it Planet Bitchness?

[@jimmyxiong3694]

Lmao!!

[@JustcallmeGnarly22]

I do this at the gym when I'm trying to assert my dominance.

[@DopeyDetector]

Painfully unfunny

[@MeltingTheta]

Soothingly funny

[@bigboss1118]

I need to get real big before trying this in the gym

[@vibz123rulez]

this one wins

[@davidwaddell4392]

I used to think that way and will get embarrassed but now I don't give a flying fuck what people think because I know that my routine is the shit

[@sutters7251]

You’ll start swelling as soon as you hit that form. Do this right...so sexy. Don’t forget those come to bed eyes as you start reppin! 😜

[@nathanpetronzio6919]

😅😅

[@mrmanq9517]

Hahaha....the shame

[@element720]

Was curious about the comments section. Did not disappoint.

[@nelsonkiiru7252]

Me too!!🤣🤣🤣

[@marcbrickhouse1233]

And they never disappoint...

[@nighthawk2]

youtube has the funniest comments 😅

[@mikeminihane6706]

Same, every comment was better than the previous

[@ajw9533]

For me the golden age of You Tube comments was when Crossfitters used to post their pull up videos, many years ago. The rage, bile and vitriol they provoked was quite amazing - always a great read.

[@shvettyballs7045]

I remember my older brother doing this this when I was a wee lad. This was one of the exercises in the routine that came with his barbell set. I'm talking 35 to 40 years ago. I walked down the basement,saw him doing this,and turned right around and went back upstairs. I didn't want to know what he was doing to that poor bar....Seriously though,I'm gonna add this to my routine. You explained it very well,thank you.

[@RyanHumiston]

I can’t speak for what your older brother could of been going down there but these really work. Definitely from the golden age.

[@shvettyballs7045]

@@RyanHumiston Just an update...I said I was going to add these to my routine and I did. I put them near the end of my workout. I superset them with calf raises. I finished up with your version of the sissy squat with my heels elevated on a dumbbell. I superset them with barbell hip thrusts. An empty bar was plenty for me while doing the Jeffersons. That Jefferson Squat woke up all kindsa muscle in the hip area. I have a slightly torn miniscus and was able to do both squat variations with no problems.Thanks again for sharing your knowledge.I'm looking forward to watching your channel explode!

[@Relatablenightmare]

@@shvettyballs7045 I'm not sure, but I feel like this would be a great warm up exercise no? vs using it at the end of a workout. I donno though I'm wondering myself

[@TheChocolateChamp]

Lol lol lol

[@muznick]

We had a set of plastic weights with concrete in them and the included workout book listed the Jefferson lift. Nobody ever tried it but had a good laugh at the picture. That was at least 40 years ago and now here is a total badass doing it on camera. Was not expecting to see this - ever.

[@rajapusapati1]

I do them sometimes in my gym. Most of them including trainers look at me weird. But this one super buff guy walked to me and assured me that I was doing it right.

[@FireJach]

maybe he is buffed but he does squat, deadlift and they are best for legs. This bs can impact badly on your knees and spine

[@randomguy6924]

And said no homo bro?

[@chambinabi9646]

@@FireJach How?

[@sketcharmslong6289]

Was he a good kisser

[@bigdawg9283]

Did he insist on spotting you?

[@sch88]

First time I saw this video, i told myself "Nope. Not doing it." Then I thought, "What would Ryan say?" "Get big enough and nobody's going to say shit to you." This exercise kicked my ass.

[@adambeno9341]

Having a gym in your garage helps a lot

[@motorizedlifting2534]

Except you're missing a ton of accessory machines most likely.

[@jfil5518]

@@motorizedlifting2534 a ton of machines are not really needed

[@jeremiahsanders891]

J Fil true but they are helpful, this is coming from someone in a home gym

[@panagenesis2695]

😂😂😂

[@psycheevolved1428]

I have a Marcy diamond elite bench with Olympic bars/weights. It would be nice to have pull down cables but easy to live without them

[@jacko717]

I use this exercise as a warm up prior to teabagging my wife.

[@christopherramon-reid2000]

jacko717 🤣🤣🤣🤣👍

[@AlphaOmega-cr3ld]

LMAO, man that caught me off guard. EXCELLENT

[@deadandgone70]

Feck sake 😂😂

[@bryanbailey6165]

LMAO 😂 😂

[@fernandocabanillas8133]

You too?

[@martinhankin422]

Cant mock an exercise, when the guy showing us has legs as good as his! Good video.

[@johnwig285]

ok but it aint as if his muscles grew coz of this shit ass exercise.

[@amjadhanna5928]

That's what he wants you to think , he maybe doing regular squats so much but will give you bullshit exercises to just stick out from the rest of KZbin channels , it's common on the youtube fitness

[@kaminator515]

I can attest this exercise works. But it's bullshit he only performs this at 95 lbs Max. That's a warm up for me

[@mightymurfdog]

That's because he is demonstrating the move, not hitting a new PR.......

[@rhebbhulett]

Amjad Hanna, ah, yes. This clearly successful lifter is never regularly doing the things he says in the videos. He’s just showing goofy stuff that doesn’t work, just to get views, then goes and does a “standard” bodybuilding session. Seems legit.

[@ArtbyPaulPetro]

first time i tried these, NO weight at all, 15 reps put me on the floor the burn hurt so bad. now I'm up to 45lbs but yeah every time the burn is so painful i basically fall to my knees after im done...i love these!

[@emgee8483]

Ohhh yeeesss!!!

[@sampetersson5887]

You are impressive weak!

[@hellohi3778]

Sanitize the bar after your done please. Lol.

[@nelsonkiiru7252]

🤣🤣🤣🤣

[@HaharuRecords]

Absolutly.. this statement need to place every gym globally.🆗🐏

[@subhadravm9973]

Helps remove the DNA evidence...

[@davedining5069]

No naked squats.....

[@hitek19]

A little nut sweat never hurt anybody 🤣

[@justicemccormick520]

Lot of eyes and whispers when I do this at the gym lol

[@yellowmelancholy4875]

Justice McCormick lmao. I can see why.

[@andrewmoonbeam321]

You should try doing it at Walmart.

[@nirajdoshi5235]

Ear plugs?

[@thethumper088]

This and bb hip thrusts will always garner looks from the peasants

[@matchstyx3460]

Yup same here... but fuck them.

[@curtmobley3468]

Best connection I've had with my hamstrings, glutes, hips. Workout buddy said I looked like a douche. But when he tried the 30 kg that I was doing, he lost it.

[@SynChina]

"This is something you'll never go over 95 pounds" Eric bugenhagen: allow me to introduce you to the MINDSET

[@classicgiraffe]

Jefferson squat is the sigma grindset

[@trentwalters]

Man can’t tell you how much I appreciate your videos I’ve lifted for years at 48 now and I’ve got more out of your workouts than lifting heavy at my age all I want is the pump and feel my muscles and look good thanks man

[@jawbaw6471]

I did Jefferson squats last week. Did a lot of Jeffersons squats in the 1950's. If you do these keep that spine straight. A twist with a loaded bar could cause disk problems. It's a useful squat but I still prefer hip belt squats.

[@xBunzRus]

I was looking to improve my T-Bag form. Thanks!

[@RacingCommentator]

Super Salty Jesus Christ you have done me with that 1 😂🤣

[@tummyfullfigger9291]

😂

[@hamzahahmad4462]

3:35 "everything feels nice and greased up"

[@datawolf2318]

Pause

[@LK-om2lp]

Use a "cambered bar" for extra margin of error

[@lichtsoldat7697]

Very well done. You explained the foot positioning properly. A lot of guys on youtube don't explain the foot and leg positioning properly or at all. Nice job! This is an excellent exercise.

[@vwlh8r]

I tried this and found out I was not ready for this.

[@misskj4704]

lol

[@wildwildwest1286]

This is a legit exercise.It's been around a long time.This is the first time I've ever seen anyone explain it.Very awesome.I tried it once and it really bothered by knees,but now I understand the form on it.Very cool.I love this channel.

[@davidk7212]

I've been in gyms all across the country over the past 20 years and I have never seen or heard of this.

[@JakeGittes84]

It is also known as the Jefferson deadlift, have you not heard of that either?

[@Charliemmafan]

@@JakeGittes84 I think that's actually more of a common name for it.

[@joshe3391]

it is normally called the Jefferson deadlift. Never done it though.

[@chefobijando9797]

David K Kai green does these for a main movement and arguably has some of the best legs

[@davidcomins8328]

I always thought it was called the straddle lift. serious comment not tryna be funny, that's what a coach told me way back when...

[@katrichards6541]

Omg! I did these today, just with a broom stick.. my legs are so sore.. this is exciting.. cant wait to see the results... had to go slow and watch in mirror.. focus on pushes my knees out

[@lort6022]

you should try doing them with a gagball in your mouth

[@katrichards6541]

@@lort6022 yeah your hillarious... not!

[@Ganbarizer]

It’s a very good leg workout for sure. These are more challenging than regular squats to me

[@stevewildeagle965]

Thomas Jefferson stretching out his breeches, before writing the Declaration of Independence.✍

[@Rubyredman38]

George Jefferson, loosing up before he cuts some rug on the East side ... finally got a piece of the pie.

[@jeremiahleasure4301]

Jefferson Davis taking a southern gentleman’s battlefield limbering.

[@Smullet90]

Want to try it but I can't get anyone to spot me.

[@drsev61]

Rofl!!!

[@hitek19]

🤣

[@TheChocolateChamp]

Lol lol lol

[@sansaiyansunshine352]

Great point on not needing to lift heavy and proper form being key. Thank you for the reminder. I appreciate this.😌🏋️🙏

[@dlkarsten3808]

This has really worked over the past four months I've done this. Best part is when I'm done with the sets I can drop the bar and push as many reps with bodyweight as I can to finish it off. Also I use a small plate as anchor point to my feet to make it easier to get them at the same distance away from it.

[@speddyg]

This is the best exercise to mark a bar as your territory and take your teabaging skills to the next level.

[@lostsoldier212]

Holy Cow Ryan...never heard of the Jefferson Squats before. I could barely even drive home from the gym today...great video, adding this to my arsenal at the gym now.

[@JBart3112]

OK. I did these today and I sort of hate you right now, but these are staying in the leg day routine. Plus it made everybody in the gym look at me like I was crazy...................bonus.

[@nicopalermo2034]

By far the greatest on KZbin. Love your content, your presentation and your prescence. Thank you so much I appreciate it a lot. Lots of love and a strong continuation. Nico from Montreal

[@buildingatlas3706]

Just hit 232.5kg on the Jefferson deadlift absolutely love it for sports carry over

[@abstractmodern4920]

Far out bro, huge! Going to try em today, love hearing people doing big numbers on these less conventional lifts🙏

[@honey_badger1968]

I've done them today, 3 (20 per leg), in your PPL program, Ryan. My own weight 118, I used 35 pounds bar. Great for flexibility, and for leg power. Thank you. P.S.: I am SO glad I have my own gym... I don't think I'd go for it in a regular public gym. Ever.

[@craigwood2890]

Your videos have helped me a lot on my way to gaining more size , weight and strength

[@jackross876]

I've never heard of, or seen this exercise before. I'll definitely be giving this one a try. 👍

[@c4videos481]

Thanks for shedding light to the jeffersen ppl be bashing it just because its not conventional but if you dont compete in powerlifting then so what. Major quad gains it feel good on the spine

[@kj7682]

Feels good on the spine? I'll try it if that's real

[@richboy81]

I used to do these all the time and one day just stopped 🤔...for now reason in particular. I think they’re gonna make a comeback! 👏🏽👏🏽

[@RyanHumiston]

I did the same thing before. It’s like you unconsciously forget the really hard exercises.

[@budgetlifter]

this exercise feels nostalgic to me because my old room used to have an angle because i lived right underneath the roof and only had an ez bar so i couldn't do regular squats or anything over head. This or a Backpack full of weightplates were the only options for me in terms of leg training at home before getting a gym membership

[@JensRandolff]

I have watched at least ten different videos on how to do the Jefferson Squad in the last 30 minutes. Everyone seems to do them somewhat differently. Some face the forward foot and keep the bar semi-parallel to it. Others do the complete opposite and keep the bar perpendicular to the foot they are facing. Still others simply split the angle and distance. I guess I will have to play around with it tomorrow and figure out a technique that will work for me. It will likely resemble something close to Ryan's version.

[@markl6106]

Right on I injoyd that showing me how and how much pouds to put. I am trying to go for it for the first time in my life.i am 64 years old been working out now for 2 years.5 days a week starting to show enough that woman and man are looking and giving me compliments.

[@somysomsa]

Where have you been all these years.. U are all I need in gym.. Thanks. Man I am following all your routeen and it's just perfect, thanks again

[@jrogers5796]

Big Ryan is the man!!!!!! Thank you for all your help, I take in every video Jr Rogers

[@justinpaul8905]

You were so less salty back then. Appreciate the content and the passion.

[@mikechase2876]

Very informative, adding this to my routine. Just so happens today is leg day for me. Your videos are some of the best on KZbin, keep it up and thanks for all your advise.

[@jasongoodman3546]

My man Thank you so much for your efforts. You make America look fit again. 👊

[@napmaster383]

This is reason I keep a bar at home. I have home exercises and I have gym exercises.

[@AshaneWadasinghe]

when you search for a fitness video, and then you see Ryan. That's a win. An absolute win!

[@arnoldsimage]

I wanted to learn about the Jefferson, so I started my search with Alpha Destiny because he incorporated this movement. Came across this video and your demonstration and explanation was great. I learned a lot. Thank you.

[@tonesunia9728]

I just tried this at the gym today big game changer thank you my guy!

[@jmacmalcolm]

it's definitely entertaining to see this video from several months ago compared to the stuff that he puts out now and just how funny his mannerisms are now he definitely doesn't take himself too serious nowadays... And I appreciate that. The workout the great but honestly the personality is what set you apart from all the other KZbin trainers. By the way I still want to hire you as a nutrition consultant. Probably just need half an hour of your time over the phone let's make it happen Ryan!

[@captainjava1]

This is really old school. It's in Bill Pearl's classic book, Keys to the Inner Universe. (Please tell me people still know who Bill Pearl is.) I used to do it when training at home without a squat rack back in the early 80s - I've been lifting since 1975. Can't recall ever doing it in a public gym, though! (I've always called it the Jefferson Lift, btw.) Great stuff. Next workout, I think I'll bring this one back. Thanks for the trip down memory lane!

[@knightveg]

I was confused by the actual name of the exercise Jefferson deadlift is usually what it's called Used a lot from 1950-1960 by strong men

[@joekelly4]

Now one of my go to channels for fitness. Go bro

[@ATTherapist]

Ryan, just when I thought I had your methodology mastered, you throw me a wonderful "curve ball", with the Jefferson squat. Great work, keep it up my friend!!

[@jimhunt2283]

Worth a go in the old lockdown home gym. Could also be adapted to a horizontal pole dance, should the need ever arise.

[@franklinnose]

This is BY FAR the ABSOLUTE BEST video on this exercise. Thanx for posting. What's the difference between this and a SUMO Squat? Is it foot position?

[@vikramranjan7533]

Its honestly a killer excercise

[@artenman]

I need an ID on those workout pants.

[@nickdavidelijah]

Bottoms have used this technique for Millenia. 🙏🏽

[@melidamaldonado3636]

Commenting just to add to his algorithm, he is a good one, short, straight to the point

[@bigmowerman03]

That's an old skool exercise. We old timers have used it for ages. Thanks for the post.

[@royreichle1050]

There are also called Jefferson Deadlifts. I first read about these in blog posts by David Dellanave. I then bought his book, "Off the Floor," about deadlifting. I have used them for years now and love what they do for leg development.

[@tyreetyson1999]

Great explanation of Jefferson Squats and how to perform them with proper technique. I know this was a favorite of Kai Greene. Definitely gonna start incorporating Jefferson Squats into my routine for better leg growth

[@roycrave2420]

"...you'll get such development out of this it's not even funny..."

[@zorawasil9252]

These are the videos I like (no raunchy jokes) just kickass info 🙌

[@dmagin777]

Ahhh, The Bugez would be proud here... love your content btw

[@niktak1114]

He wouldn't be proud of the 95lbs part. I think 495 is the minimum for this exercise.

[@johnspurrier0001]

I want to mock this exercise, but the thigh's on this bloke can't be argued. I however WOULD get mocked if I rocked out a few reps during leg day.

[@maalik310]

🤷🏾‍♂️

[@Gr1nD40]

who cares, most peoples leg training is total shit so forget what they think

[@cruzquiet]

Thanks Ryan! The first time I tried this I hurt my torso and was in pain for some days. With your tips I think I could give it another shot!

[@cesarperez2216]

Can wait to try this exercise. Very similar to the split squat. Only during the split squat, you’re more in a lunge position.

[@RyanHumiston]

Nice! Let me know what you think.

[@tomekkk07]

I always like to see something new to change my training rutine.. Can't wait to try this one 💪

[@wissambreak8086]

You're taking my workout to a whole another level, thanks a lot!

[@warwickdennis4114]

I found the Jefferson through Kia Greene , but never got a break down like what you did, Thanks you helped a lot.

[@tysonferrell9671]

Never heard of this, much less seen it. Screw what people think, I'm gonna try it.

[@sunnybizzle2971]

Tyson Ferrell same! I’m getting bored of regular squats

[@MrProphet469]

Hard headed!!!! Jumped on 135lbs. Not!!! 3 great sets of (drumroll please) 5. I could not believe how my legs felt after the first five. Every time I listen to Ryan, I leave the gym floor on the elevator.

[@rodgerbane3825]

Interesting. There is a Chinese Martial art called Baji that is famous for its brutal leg training no weighted exercises, but tons of low stance work. The base stance that things are done out of in the advanced levels are called a 50/50 stance, half bow stance, half horse . That stance is the same as you are doing your squats in. Advanced players spend about an hour a day down in that stance, where you'd be at the deepest part of the movement. Thank you for showing this.

[@cashflow2k412]

Never knew what these squats were called. I just called them Kai Greene squats since I stole them from him like 3 years ago.they are the best

[@rockon8174]

Even Kai called them Jefferson Squats. 😑

[@lordx7696]

Great videos Ryan! Definitely improved my form for a lot of exercises and helped me connect with my muscles more! I'd love to see some videos on fixing IT band, hip, and si joint pain or maybe a series on common issues caused from poor form over the years and how to strengthen those areas!

[@blayne9182]

My legs have been annihilated, thanks so much Ryan !

[@mikeydo9567]

Another absolutely stellar video. Never gave this one a try, thought it was a niche exercise for some niche I was unaware of.

[@drdave971]

Excellent exercise , I saw Ronnie Coleman in the gym doing these one time and then he did back squats , unbelievable he was doing 6 plates ridiculous

[@darthbrutalicious6066]

Do these guys chant & clap in a rythmic manner with every rep you take while in the gym?

[@bloodduck316]

I found out about this exercise last week, tried it and really liked it!

[@trashnpc2135]

not alot of people do this, I mainly did it becuase Kai greene does them. they're awesome when no one is snickering at you or you get too much hop in ya step and cup check yourself

[@DuboisDel]

Ryan didn't joke; he didn't piss-take; he didn't swear; he didn't joke around; hell, he even half-smiled at the end of his lesson there...these squats 𝘮𝘶𝘴𝘵 be some serious shit!

[@rujadae]

Thanks Ryan! 👍I did this the other day for first time and first doing legs in awhile and damn you aren’t kidding. My ass and legs still hurt 2 days later. Great upper body workout too

[@TalorsChannel]

I am learning so much from your channel. Can you make some ab/core videos? Specifically training for functional and physique maybe?

[@ryanthankyou6956]

I started throwing a few sets of these in to my leg day a few months ago and they are awesome! Thank you thank you thank you Ryan dude your videos and you are awesomeness lol.

[@99999george]

Always wondered what this weird move Eric Buganhagan does was called. Thanks for the vid, I get a sensation of tightness in my hips in both the squat and the sumo deadlift so I can imagine this will help, will give it a go

[@richardtrass]

Usual great content and even better for the first time Ryan spoke slow enough for this old man to hear it in one viewing!!!

[@ronalddaleyjnr8451]

Totally like the way you explain things in your video’s. Never done this so should be interesting adding it to my current work-out routine. Keep up the awesome posts 💥💪🏽

[@NEODOMINATION]

I have never seen these in my 20 years of working out? I will try these at....home.

[@allnfun6315]

Hi neighbor. Whatcha doing over there?

[@digidrum2003]

This move will be know as the nut buster!! Whew!!!

[@pauldharmer]

This guy knows his shit and he gets to the point, and he doesnt look like a steroid freak, I just hope my arms are long enough to do this without embarrassing the hell out of myself

[@NikkiNexo777]

I'm all for something new. I've heard of the Jefferson but have never seen it done. I will be adding this to my routine.

[@BJJMadeEasy]

Just did them at the end of my workout - never thought I’d die from 12 reps on an empty barbell.

[@chefd786]

Thanks Ryan for posting. Really enjoy how informative your videos are!!

[@Ganbarizer]

“Nice and greased up”... But seriously, it looks funny but it works. I see Kai Greene doing them all the time. I like to use a variation with dumbbells tho because I feel like it makes me work more to maintain good form and really get that burn going.