Quads · Barbell · Intermediate

How to do Barbell Bench Squat

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.

Primary muscle: Quads
Also works: Glutes, Hamstrings and Calves
Equipment: Barbell
Level: Intermediate
Category: Legs

How to do Barbell Bench Squat, step by step

Set up a barbell on a squat rack at chest height.
Stand facing away from the rack, with your feet shoulder-width apart.
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
Lower your body down into a squat, keeping your knees in line with your toes.
Pause for a moment at the bottom, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.

Muscles worked

Barbell Bench Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.

Track Barbell Bench Squat in SPLYT

Barbell Bench Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

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Every barbell exercise → · The full exercise library →