Barbell Bench Squat

Muscles worked

Setup

1. Position a flat bench horizontally behind you in a squat rack.
2. Step under the barbell, resting it across your upper traps, and lift it off the hooks.
3. Take two steps back to clear the rack, setting your feet slightly wider than shoulder-width with toes pointed slightly out.
4. Brace your core and pull the bar into your shoulders to create a stable shelf.

How to do it

1. Inhale deeply into your abdomen and begin the descent by hinging your hips back and bending your knees.
2. Lower yourself under control until your glutes make light contact with the bench, ensuring you do not collapse your weight onto it.
3. Pause for a split second to eliminate momentum, then exhale forcefully while driving through your mid-foot to return to a standing position.
4. Maintain a controlled 3-second descent and an explosive 1-second ascent.

Form checklist

• Keep your chest up and gaze forward to maintain a neutral spine.
• Ensure your knees track in line with your toes and do not cave inward during the drive.
• Maintain full core tension even when in contact with the bench.
• Keep your heels firmly planted on the ground throughout the entire rep.

Pro tips

• Focus on 'spreading the floor' with your feet as you drive upward to maximize glute and adductor activation.
• Treat the bench as a tactile cue; barely graze it to maintain maximum muscle tension throughout the set.

Make it harder

• Implement a 'dead-stop' where you sit fully on the bench for 2 seconds without relaxing your core before exploding upward.
• Add a 4-second eccentric (lowering) phase to increase time under tension and improve eccentric control.

Frequently asked

What muscles does the barbell bench squat work?

The barbell bench squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell bench squat?

The barbell bench squat uses barbell.

Is the barbell bench squat good for beginners?

The barbell bench squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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