Male

Barbell Bench Squat

Muscles involved

Adding the Barbell Bench Squat to your routine builds massive confidence in mastering your squat depth. Having a clear bench reference point lets you drive all the power directly into your quadriceps without worrying about losing your balance. During a truly great set, you feel the barbell resting securely across your shoulders as you lower down under total control until touching the surface. That subtle touch at the bottom proves you are fully in command of the weight. Pushing strongly through your heels to return up gives you a clean, powerful contraction in your thighs. It is a rewarding feeling that reinforces proper movement patterns, letting you challenge your legs with solid technique every single rep.

How to do it

1. Stand in front of a bench with a bar resting on your shoulders behind your neck. 2. Bend your knees and lower as in a standard squat until your thighs touch the bench. 3. Hold the position for a few seconds. 4. Push through your heels to return to the starting position.

Equipment required

Barra

Muscles worked

Tips

- Use the bench as a guide, not a bounce point. - Keep your back straight and chest up throughout the squat. - Push with your heels to stand up, keeping your knees aligned with your feet.