Jefferson Curl

Equipment Needed



  1. Stand with feet close, toes pointed forward
  2. Being the movement by tucking your chin and curling your neck. Focus on bending one segment of your spine at a time
  3. Continue down the spine, rounding your shoulders in so your hands can stay flat on the front of your thighs as you descend
  4. As you lean forward you will need to shift your hips back (like a deadlift) to stay balanced
  5. Contract your abs firmly through the whole movement and focus on each segment as you bend forward
  6. Go as far down as you can then return to the top following the same instructions in reverse. Even in reverse make sure to be flexing your abs firmly.

Common Errors

  • Not contracting your abs enough. The abdominal muscles are responsible for bending your spine so to get each segment to move you will need to create a lot of tension.
  • Going too fast. This is a difficult movement and many people rush through it thinking that they have completed a rep. Slower is always better with this exercise.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A