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.