Nana Boateng pops legs with the barbell-between-legs split squat – Muscle and Fitness

In our quest to crush our muscle-building goals, we often chase the latest trends and technology in favor of tried-and-true moves, but dusting off those old-fashioned exercises can really boost your gains. Recently, English football star Nana Boateng stirred social media by demonstrating an exercise that left followers both excited and scared. We give you the ‘Barbell-Between-Legs Split Squat’, also known as the ‘Jefferson Split Squat’.

Boateng shared a video on Instagram demonstrating this exercise, which uses a raised forefoot. He joked that this was a glute exercise. “I’ll never try it again.” That’s because this particular move hammers the legs from all angles, but your strength levels and muscle gains will be more than enough reward for challenging yourself.

Benefits of the Barbell-Between-Legs Split Squat

If you want to shake up your old-fashioned squat routine with a variation that works multiple muscle groups, this one is for you. The Jefferson split squat primarily targets the quads, but that’s not all. You’ll work the glutes, adductors, hamstrings, and even the calves as you master this compound move, making it ideal for functional athletes or mass-chasing bodybuilders. Compared to traditional back squats, the split squat with the barbell between the legs puts less stress on the back, thanks to the fact that the barbell is much lower towards the ground and under the thigh.

How to Try the Barbell-Between-Legs Split Squat

An elevated forefoot, placed on one or two barbell plates, is wise because it creates a larger gap between the bar and your groin. This is how you complete the exercise:

1. Place the barbell sideways on the ground and step over one leg
2. Kneel with the front foot on the raised platform (if used)
3. Keep the body uprightand hold the barbell with a pronounced (overhand) grip
4. Mark off with the font footand use the rear foot for stability
5. Do not lock the knees before making the descent
6. Lower the barbell with the back foot
7. Now use the front foot for stability and try not to let your knee touch the ground

In his video, Boateng, who is now chasing greatness in the United States after playing for Millwall in London, uses a pulsating approach to his reps. “To perform this exercise correctly, focus on using the front leg to produce force and pulse up and down for 8-10 repetitions with a heavy weight,” he explained.

Instagram viewers were quick to react to this rare move. “I can feel the burn watching this,” one IG user wrote. “I love this one!” added another. “Are they destroying me? Yes!” Other followers were eager to note that they would try this move during their next leg session. Do you want?