Barbell Bench Squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, back facing a bench, holding a barbell across your upper back. Your hands should grip the bar slightly wider than shoulder-width apart.
2. Keep your chest up. Begin the squat by pushing your hips back and bending your knees, lowering your body until you sit down on the bench.
3. Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
• Keep your chest up and back straight throughout the movement to maintain proper alignment.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.