barbell bench squat
barbell bench squat exercise guide with muscles, equipment, animation and step-by-step instructions. Target: quads. Equipment: barbell.
- Target muscle
- quads
- Muscle group
- glutes
- Body part
- upper legs
- Equipment
- barbell
Secondary muscles
glutes, hamstrings, calves
How to perform
- Set up a barbell on a squat rack at chest height.
- Stand facing away from the rack, with your feet shoulder-width apart.
- Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
- Lower your body down into a squat, keeping your knees in line with your toes.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.