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Barbell Bench Squat

Barbell Bench Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Quadricep · Thighs
80%
Hamstrings
20%
Equipment
Barbell
Setup / Starting Position
  • Position a barbell on a squat rack at chest height.
  • Stand facing away from the rack with your feet shoulder-width apart.
Exercise Position
  • Reach behind you and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Lift the barbell off the rack and step forward to clear the rack.
Form & Performance
  • Inhale and lower your body down into a squat, bending your knees and pushing your hips back.
  • Exhale and push through your heels to stand up tall, extending your legs fully.