Position barbell on upper back and stand in front of a bench with feet shoulder-width apart
2
Lower your body by bending knees and hips until you lightly touch the bench with your glutes
3
Keep chest up and core engaged throughout the descent maintaining neutral spine
4
Drive through heels to return to standing position by extending hips and knees simultaneously
PRIMARY MUSCLESQuadriceps (Group)
SECONDARY MUSCLESGluteus Maximus, Hamstrings (Group), Erector Spinae, Adductor Magnus
EQUIPMENTBarbell
DIFFICULTYBeginner
Overview
If you want to isolate and overload the Quadriceps (Group), the Barbell Bench Squat is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Barbell allows for a smooth, natural resistance curve.
Benefits
Improves overall Thighs stability and proprioception during heavy loads.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Quadriceps (Group) and associated synergists.
Pro Tips
Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.
Muscle Anatomy
The primary driver is the Quadriceps (Group). However, the movement also recruits Gluteus Maximus, Hamstrings (Group), Erector Spinae, Adductor Magnus to maintain control of the Barbell.
Exercise Variations
Dumbbell Barbell Bench Squat
Cable Barbell Bench Squat
Banded Barbell Bench Squat
Beginner Tips
If you are new to the Barbell Bench Squat, focus on mastering the movement pattern with zero weight before adding Barbell.
