How to do the Barbell Bench Squat
Barbell Bench Squat is an 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.
Barbell Bench Squat demonstration · © GymiaFit
Barbell Bench Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Bench Squat step by step
- 1Set up a barbell on a squat rack at chest height.
- 2Stand facing away from the rack, with your feet shoulder-width apart.
- 3Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- 4Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 5Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
- 6Lower your body down into a squat, keeping your knees in line with your toes.
- 7Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 8Repeat for the desired number of repetitions.
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Barbell Bench Squat — questions
What muscles does the Barbell Bench Squat work?
The Barbell Bench Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Bench Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Bench Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Bench Squat?
Barbell Bench Front Squat, Barbell Clean And Press, Barbell One Leg Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Bench Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.