Barbell Jefferson Squat

1. Starting Position:
- Begin by placing a barbell on the floor in front of you.
- Stand with your feet shoulder-width apart and the barbell positioned centrally between your feet.

2. Grip the Barbell:
- Bend at your hips and knees to lower your body.
- Reach down with one hand (either right or left) and grip the barbell. Your arm should be on the inside of your knee.
- Use your other hand to grip the barbell from the opposite side, ensuring a firm grip.

3. Body Positioning:
- Position your feet at a slight angle for stability.
- Keep your chest up and your back straight.
- Your hips should be in line with your knees or slightly behind them.

4. Performing the Squat:
- Engage your core muscles.
- Push through your heels and begin to stand up, lifting the barbell off the ground while straightening your legs.
- Keep the barbell close to your body as you rise.
- Ensure your shoulders are back and your chest is lifted throughout the movement.

5. Lowering Back Down:
- Once you are fully standing, pause for a moment.
- To return to the starting position, lower your body back down by bending at the hips and knees while keeping your back straight.
- Guide the barbell to the floor, allowing your grip to lead the movement.

6. Repetition:
- Repeat the squat for the desired number of repetitions (e.g., 8-12).
- Ensure you maintain proper form throughout the exercise.

7. Finishing the Exercise:
- After completing your repetitions, safely set the barbell back on the floor.
- Stand up straight and take a moment to rest before your next set.

Important Tips:
- Start with lighter weights to master the form before increasing the weight.
- Focus on maintaining a neutral spine throughout the movement to prevent injury.
- If you have difficulty, practice bodyweight squats first to build your strength and mobility.