barbell bench squat
- Target
- quads
- Secondary
- glutes, hamstrings, calves
- Equipment
- barbell
- Body part
- upper legs
Instructions
- 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.
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