Barbell Bench Squat

Target muscle

Quads

Also works

Glutes, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell bench squat

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every barbell exercise.