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Jefferson Squat Strength Standards for Men and Women

Discover how your Jefferson Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Jefferson Squat Strength Level

Calculate Your Jefferson Squat Strength

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Jefferson Squat Weight Standards

Compare your Jefferson Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner121 lbs
Novice181 lbs
Intermediate259 lbs
Advanced351 lbs
Elite453 lbs

Jefferson Squat Bodyweight Ratio Standards

See how your Jefferson Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.50
Advanced2.00
Elite2.50
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00

Jefferson Squat Standards by Bodyweight

Find the Jefferson Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs72 lbs115 lbs171 lbs240 lbs316 lbs
120 lbs82 lbs127 lbs186 lbs258 lbs337 lbs
130 lbs91 lbs139 lbs201 lbs275 lbs357 lbs
140 lbs100 lbs151 lbs215 lbs291 lbs376 lbs
150 lbs109 lbs162 lbs228 lbs307 lbs394 lbs
160 lbs118 lbs173 lbs242 lbs322 lbs411 lbs
170 lbs127 lbs183 lbs254 lbs337 lbs427 lbs
180 lbs135 lbs194 lbs266 lbs351 lbs443 lbs
190 lbs144 lbs204 lbs278 lbs365 lbs459 lbs
200 lbs152 lbs213 lbs290 lbs378 lbs473 lbs
210 lbs160 lbs223 lbs301 lbs391 lbs488 lbs
220 lbs168 lbs232 lbs311 lbs403 lbs502 lbs
230 lbs175 lbs241 lbs322 lbs415 lbs515 lbs
240 lbs183 lbs250 lbs332 lbs427 lbs528 lbs
250 lbs190 lbs259 lbs342 lbs438 lbs541 lbs
260 lbs197 lbs267 lbs352 lbs449 lbs553 lbs
270 lbs204 lbs275 lbs361 lbs460 lbs565 lbs
280 lbs211 lbs283 lbs371 lbs470 lbs576 lbs
290 lbs218 lbs291 lbs380 lbs480 lbs588 lbs
300 lbs224 lbs299 lbs388 lbs490 lbs599 lbs
310 lbs231 lbs306 lbs397 lbs500 lbs609 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs47 lbs78 lbs121 lbs173 lbs233 lbs
100 lbs52 lbs84 lbs128 lbs182 lbs243 lbs
110 lbs56 lbs89 lbs135 lbs190 lbs253 lbs
120 lbs59 lbs94 lbs141 lbs198 lbs262 lbs
130 lbs63 lbs99 lbs147 lbs205 lbs270 lbs
140 lbs67 lbs104 lbs153 lbs212 lbs278 lbs
150 lbs70 lbs108 lbs158 lbs218 lbs285 lbs
160 lbs73 lbs112 lbs163 lbs224 lbs292 lbs
170 lbs77 lbs116 lbs168 lbs230 lbs299 lbs
180 lbs80 lbs120 lbs173 lbs235 lbs305 lbs
190 lbs83 lbs124 lbs177 lbs241 lbs311 lbs
200 lbs85 lbs127 lbs182 lbs246 lbs317 lbs
210 lbs88 lbs131 lbs186 lbs251 lbs322 lbs
220 lbs91 lbs134 lbs190 lbs255 lbs327 lbs
230 lbs93 lbs137 lbs194 lbs260 lbs333 lbs
240 lbs96 lbs141 lbs197 lbs264 lbs338 lbs
250 lbs98 lbs144 lbs201 lbs268 lbs342 lbs
260 lbs101 lbs146 lbs204 lbs272 lbs347 lbs

Jefferson Squat Standards by Age

Discover how Jefferson Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15104 lbs156 lbs222 lbs301 lbs387 lbs
20118 lbs177 lbs253 lbs343 lbs442 lbs
25121 lbs181 lbs259 lbs351 lbs453 lbs
30121 lbs181 lbs259 lbs351 lbs453 lbs
35121 lbs181 lbs259 lbs351 lbs453 lbs
40121 lbs181 lbs259 lbs351 lbs453 lbs
45115 lbs173 lbs246 lbs334 lbs430 lbs
50108 lbs163 lbs232 lbs314 lbs405 lbs
55101 lbs151 lbs215 lbs291 lbs375 lbs
6093 lbs139 lbs197 lbs267 lbs343 lbs
6585 lbs126 lbs179 lbs242 lbs311 lbs
7077 lbs114 lbs162 lbs218 lbs280 lbs
7570 lbs103 lbs146 lbs196 lbs251 lbs
8064 lbs93 lbs131 lbs176 lbs226 lbs
8558 lbs85 lbs119 lbs159 lbs204 lbs
9054 lbs77 lbs108 lbs144 lbs184 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1558 lbs90 lbs134 lbs186 lbs245 lbs
2065 lbs102 lbs152 lbs212 lbs279 lbs
2566 lbs104 lbs155 lbs217 lbs286 lbs
3066 lbs104 lbs155 lbs217 lbs286 lbs
3566 lbs104 lbs155 lbs217 lbs286 lbs
4066 lbs104 lbs155 lbs217 lbs286 lbs
4563 lbs100 lbs148 lbs206 lbs272 lbs
5060 lbs94 lbs139 lbs194 lbs256 lbs
5556 lbs88 lbs130 lbs180 lbs237 lbs
6052 lbs81 lbs119 lbs166 lbs217 lbs
6548 lbs74 lbs109 lbs150 lbs197 lbs
7044 lbs68 lbs98 lbs136 lbs178 lbs
7541 lbs61 lbs89 lbs123 lbs160 lbs
8037 lbs56 lbs81 lbs111 lbs144 lbs
8535 lbs51 lbs73 lbs100 lbs130 lbs
9032 lbs47 lbs67 lbs91 lbs119 lbs

Jefferson Squat Overview

The Jefferson Squat is a unique lower-body exercise that targets the quadriceps, hamstrings, and glutes by requiring a straddle stance and a rotational movement pattern.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Jefferson Squat

  1. Stand with your feet shoulder-width apart, straddling a loaded barbell.
  2. Position the barbell between your legs and grip it with one hand in front of your body and one hand behind.
  3. Keep your back straight and chest up, bend your knees and lower your hips into a squat position.
  4. Ensure your knees track over your toes and your weight is evenly distributed.
  5. Drive through your heels to stand back up to the starting position, maintaining a neutral spine.
  6. Keep your core engaged throughout the movement to maintain stability.
  7. Exhale as you lift and inhale as you lower into the squat.

Want to perfect your form? Check out our detailed guide on Jefferson Squat for proper technique and tips.

Pro Tips for Jefferson Squat

  • Maintain a neutral spine to avoid lower back strain.
  • Engage your core for better stability and control.
  • Make sure your knees track over your toes to prevent injury.
  • Use a moderate weight to start and focus on perfecting your form.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Jefferson Squat?

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