Animated GIF · Available via API
gif_boxBarbell Bench Squat
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Bench Squat is a intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
list_alt Step-by-Step Instructions
Set a flat bench behind you and position a barbell on a squat rack at chest height.
Unrack the barbell across your upper back and step back so the bench is directly behind your heels.
Stand with your feet shoulder-width apart, chest up and back straight.
Bend your knees and hips to lower your body under control until your glutes lightly touch the bench.
Do not sit down or relax onto the bench — keep tension in your legs.
Push through your heels to return to the standing position.
Repeat for the desired number of repetitions.
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