Barbell Squat To A Bench
A expert strength exercise for the quads, done with a barbell.
How to do the Barbell Squat To A Bench
- This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
- Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Squat To A Bench
Box Squat with ChainsBarbell · Expert
Front Barbell SquatBarbell · Expert
Front Barbell Squat To A BenchBarbell · Expert
One Leg Barbell SquatBarbell · Expert
One-Arm Side DeadliftBarbell · Expert
Speed SquatsBarbell · Expert
Squat JerkBarbell · Expert
Weighted Sissy SquatBarbell · Expert
Questions
What muscles does the Barbell Squat To A Bench work?
Mainly the quads, with the calves, glutes, hamstrings and lower back helping.
Is the Barbell Squat To A Bench good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Barbell Squat To A Bench?
Good alternatives that train the quads: Box Squat with Chains, Front Barbell Squat, Front Barbell Squat To A Bench or One Leg Barbell Squat.
How many sets and reps of the Barbell Squat To A Bench should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).