Home Exercises Barbell Bench Squats

Barbell Bench Squats

Exercise Tips

  • Keep your back straight by looking upwards
  • Do not rest on the bench

Barbell Bench Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week


Barbell, Bench

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Barbell, Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet shoulder width apart, toes pointing forward with a flat bench just behind your heels. Hold a barbell behind your neck with an overhand grip, resting it on your shoulders.

  1. 1 Exhaling, squat down and touch your bottom to the bench like you are going to sit on it.
  2. 2 Inhale and quickly raise back up to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.