How to Do Barbell Bench Squats

Barbell Bench Squats 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 Squats

  1. 01Position a flat bench behind the squat rack and unrack the barbell across the upper trapezius.
  2. 02Set the feet slightly wider than shoulder-width with toes pointed slightly outward.
  3. 03Hinge at the hips and bend the knees simultaneously to lower the glutes toward the bench.
  4. 04Touch the bench lightly with the glutes without transferring the full body weight onto the seat.
  5. 05Drive through the floor to return to a standing position, exhaling at the top of the rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Bench Squats

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

To prevent the heels from lifting, maintain constant pressure through the mid-foot when the glutes make contact with the bench.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Bench Squats questions

What muscles does Barbell Bench Squats work?

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

How do you do Barbell Bench Squats correctly?

Position a flat bench behind the squat rack and unrack the barbell across the upper trapezius. Set the feet slightly wider than shoulder-width with toes pointed slightly outward. Hinge at the hips and bend the knees simultaneously to lower the glutes toward the bench. Touch the bench lightly with the glutes without transferring the full body weight onto the seat. Drive through the floor to return to a standing position, exhaling at the top of the rep.

What is the A90 coach tip for Barbell Bench Squats?

To prevent the heels from lifting, maintain constant pressure through the mid-foot when the glutes make contact with the bench.

Is Barbell Bench Squats suitable for beginners?

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

What equipment do you need for Barbell Bench Squats?

Barbell Bench Squats uses barbell and bench.

A90 Intelligence

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