barbell bench squat
barbell bench squat — highlighted muscle: quads

Muscles worked

quads, glutes, hamstrings, calves

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barbell bench squat

Body part
upper legs
Equipment
barbell
Target muscle
quads
Muscle group
glutes

Secondary muscles

gluteshamstringscalves

How to perform it

  1. 1

    Set up a barbell on a squat rack at chest height.

  2. 2

    Stand facing away from the rack, with your feet shoulder-width apart.

  3. 3

    Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.

  4. 4

    Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

  5. 5

    Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.

  6. 6

    Lower your body down into a squat, keeping your knees in line with your toes.

  7. 7

    Pause for a moment at the bottom, then push through your heels to return to the starting position.

  8. 8

    Repeat for the desired number of repetitions.

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