Barbell Squat To A Bench

How to do the Barbell Squat To A Bench

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
2. Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
4. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
5. Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
6. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Barbell Squat To A Bench

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Smith Machine Squat beginner · Machine

Superset the Barbell Squat To A Bench with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Squat To A Bench work?

The Barbell Squat To A Bench primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat, and Box Squat with Chains train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Squat To A Bench?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Squat To A Bench suitable for beginners?

It is rated expert. Start with Barbell Squat, Dumbbell Squat, and Smith Machine Squat and work up.

Where should the Barbell Squat To A Bench go in a workout?

Early — the Barbell Squat To A Bench is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Jefferson Squats Barbell