TETSUBarbell Bench Squat
The Barbell Bench Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 8 steps below for correct form, with an animated demonstration.
quadsupper legs
gluteshamstringscalves
barbell
How to do the Barbell Bench Squat
- 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.
Common questions
What muscles does the Barbell Bench Squat work?
The Barbell Bench Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Bench Squat?
You need a barbell to perform the Barbell Bench Squat.
How many sets and reps of the Barbell Bench Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Bench Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.