How to Do Barbell Bench Squat

Barbell Bench Squat is a quads exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Bench Squat

  1. 01Set up a barbell in a rack and place a bench or box behind your heels at knee height.
  2. 02Unrack the barbell across your traps and stand with feet slightly wider than shoulder-width.
  3. 03Hinge at the hips and bend your knees until your glutes make light contact with the bench.
  4. 04Drive through your mid-foot to return to a standing position immediately upon touching the bench.
  5. 05Exhale forcefully as you reach the top of the squat and reset your hips.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Bench Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Touch the bench lightly with your glutes rather than sitting down to maintain active tension in the quads.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Bench Squat questions

What muscles does Barbell Bench Squat work?

Barbell Bench Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Bench Squat correctly?

Set up a barbell in a rack and place a bench or box behind your heels at knee height. Unrack the barbell across your traps and stand with feet slightly wider than shoulder-width. Hinge at the hips and bend your knees until your glutes make light contact with the bench. Drive through your mid-foot to return to a standing position immediately upon touching the bench. Exhale forcefully as you reach the top of the squat and reset your hips.

What is the A90 coach tip for Barbell Bench Squat?

Touch the bench lightly with your glutes rather than sitting down to maintain active tension in the quads.

Is Barbell Bench Squat suitable for beginners?

Barbell Bench Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Bench Squat?

Barbell Bench Squat uses barbell and bench.

A90 Intelligence

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