PlanWorkouts

Exercise 0026 · REF W9pFVv1

Barbell Bench Squat exercise animation

Barbell Bench Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell bench squat uses a bench to cue consistent depth on every rep, tapping the bench with the hips before standing back up. It's a useful tool for lifters who struggle with depth consistency or need a confidence boost with heavier loads. Don't sit down onto the bench, though — that kills the tension and turns the squat into two separate movements instead of one continuous rep.

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.

Muscles Worked

The Barbell Bench Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Clean And Press Barbell Clean And Press Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Bench Squat work?
The Barbell Bench Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Bench Squat?
The Barbell Bench Squat is done with a barbell.
What's a good alternative to the Barbell Bench Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.