Barbell Bench Squat

Barbell Bench Squat

The Barbell Bench Squat is a compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. It is a variation of the traditional squat exercise and provides an added challenge by incorporating a barbell. This exercise primarily focuses on building strength and power in the lower body while also engaging the core muscles for stability. To perform the Barbell Bench Squat, you start by positioning the barbell on the bench behind you. Then, carefully slide yourself back onto the bench so that your upper back and shoulders are resting comfortably on the bench. Your feet should be shoulder-width apart, with your toes pointed slightly outward. Once you are in position, carefully lift the barbell off the bench and hold it just above your chest. Keep your elbows tucked in and your wrists neutral to maintain proper form. From here, engage your core muscles and drive through your heels to lift your hips off the bench, extending your legs until you are in a standing position. Lower your body back down by bending your knees and pushing your hips back as if you were sitting on an imaginary chair. Keep your chest lifted and maintain a slight arch in your lower back to ensure proper spinal alignment. Continue to lower yourself until your thighs are parallel to the ground, or as low as your flexibility allows, then push through your heels to return to the starting position. The Barbell Bench Squat is a challenging exercise that requires proper form and technique. It is essential to start with a manageable weight and gradually increase the load as you become more comfortable and confident with your form. Remember to always warm up before starting your workout and consult with a fitness professional if you have any concerns or limitations. Incorporating this exercise into your routine can help improve leg strength, increase muscle mass, and enhance overall athletic performance.


  • Start by lying down on a flat bench with your feet placed firmly on the ground.
  • Grab a barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Lift the barbell up until your arms are fully extended, and hold it directly above your chest.
  • Lower the barbell slowly towards your chest, keeping your elbows at a 90-degree angle.
  • Pause for a moment when the barbell touches your chest.
  • Push the barbell back up to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Ensure you have a proper warm-up routine before attempting the barbell bench squat.
  • Focus on maintaining proper form throughout the exercise to maximize effectiveness and minimize the risk of injury.
  • Gradually increase the weight used for the barbell bench squat as your strength improves, while still being able to maintain good form.
  • Include variations of the barbell bench squat, such as wide stance or narrow stance, to target different muscle groups and add variety to your workout.
  • Incorporate other leg exercises into your routine to complement the barbell bench squat and work your lower body muscles from different angles.
  • Combine the barbell bench squat with upper body exercises like bench presses or military presses for a full-body workout.
  • Pay attention to your breathing technique, inhaling during the descending phase and exhaling during the ascending phase of the exercise.
  • Listen to your body and rest when needed to avoid overtraining and promote adequate recovery between workouts.
  • Fuel your body with balanced nutrition, including sufficient protein, carbohydrates, and healthy fats, to support muscle growth and recovery.
  • Stay consistent with your exercise routine and gradually progress to more challenging variations or heavier weights for continual improvement.


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