Equipmentbarbell
Difficultyintermediate
quadsupper legs
Barbell Bench Squat
The barbell bench squat is a compound lower body exercise that primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves. It involves squatting with a barbell, requiring good technique and strength.
Step-by-Step Form & Technique
- 1.Set up a barbell on a squat rack at chest height.
- 2.Stand facing away from the rack, with your feet shoulder-width apart.
- 3.Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- 4.Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 5.Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
- 6.Lower your body down into a squat, keeping your knees in line with your toes.
- 7.Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 8.Repeat for the desired number of repetitions.
Secondary Muscles
gluteshamstringscalves
Track Barbell Bench Squat in RepEight
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