Barbell Squat To A Bench
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- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Glutes, Hamstrings, Lower Back
The Barbell Squat To A Bench is a compound lower-body exercise that uses a bench or box to teach proper squat depth and hip-hinge mechanics. It primarily targets the quadriceps, glutes, and hamstrings while building core stability.
Instructions
- 1Set up a barbell on a rack at shoulder height and place a flat bench or box directly behind you.
- 2Step under the bar, placing it across your upper back (slightly below the neck), grasp it firmly, and lift it off the rack by extending your legs.
- 3Step back and position your feet shoulder-width apart with your toes pointed slightly outward, keeping your chest up and back straight.
- 4Inhale as you slowly lower your body by bending at the hips and knees, sitting back until your glutes lightly touch the bench behind you.
- 5Exhale as you push through your heels to extend your knees and hips, returning to the starting position.
- 6Repeat for the recommended number of repetitions.