BackLibrary
Appears in642 Workouts*

Barbell Bench Squat

Master the bench squat! Build strength and stability by combining the squat with the bench press setup. Use a spotter for safety.

The Barbell Bench Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: barbell or exercise bench or weight plates.

Barbell Bench Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Bench Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Barbell Bench Squat Variations and Alternatives

How to do the Barbell Bench Squat

  1. Place a flat bench behind you and position a loaded barbell on a rack at about shoulder height.

  2. Step under the bar so that it rests across your upper back (not your neck). Grasp the bar with your hands wider than shoulder-width apart, creating a stable base.

  3. Unrack the bar by first straightening your legs, then stepping back from the rack.

  4. Stand with your feet shoulder-width apart, toes pointed slightly outward. Ensure the bench is centered and close enough to sit down on it.

  5. Brace your core, keep your chest up, and slowly bend at the knees and hips to lower your body down.

  6. Lightly touch the bench with your glutes, but do not fully sit. Maintain tension in your legs and core.

  7. Drive through your heels and straighten your legs to return to a standing position.

  8. Keep your back straight and head facing forward throughout the entire movement.

  9. Complete the desired number of reps and then carefully return the bar back to the rack.

Note: Always use a spotter when performing this exercise to ensure safety, especially when using heavier weights.

---

Barbell Bench Squat FAQs

What muscles does the Barbell Bench Squat work?

The Barbell Bench Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Bench Squat?

Barbell or exercise bench or weight plates.

Is the Barbell Bench Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Bench Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Bench Squat variations and alternatives?

Similar exercises include the Barbell Band Bench Squat, Barbell Jefferson Squat, Barbell Bench Weighted Chain Squat and Box Barbell Squat.

Training calculators

Work out the numbers behind your training before your next session.