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.
Also Works
GlutesHamstringsCalves
How to Perform
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.
Pro Tips
•Set the bench height so that when you sit on it, your thighs are parallel to the ground, ensuring consistent depth every rep.
•Lightly tap the bench with your glutes but don't fully sit down and relax, keeping your muscles engaged throughout.
•Drive up through your heels and mid-foot, not your toes, to maximize quad and glute activation.
Common Mistakes
•Sitting down hard on the bench and losing all tension, which forces you to restart each rep from a dead stop and can compress the spine.
•Placing the bench too far forward or back, causing you to reach for it or not hit proper depth.
•Rounding the lower back at the bottom because you're focused on reaching the bench rather than maintaining posture.