Barbell Bench Squat
Description
The barbell bench squat (similar to the box squat) is a back squat performed by squatting down to lightly touch a bench positioned behind you. The bench provides a consistent depth target and forces you to sit back into your hips, building posterior chain involvement.
Muscle Group
Equipment Required
Barbell Bench Squat Instructions
- Place a flat bench behind you in a power rack. Set the barbell on the rack.
- Unrack the bar across your upper traps. Step back so the bench is just behind your heels.
- Set feet shoulder-width apart, toes slightly out.
- Sit your hips back and down. Squat down until your glutes lightly touch the bench.
- Do NOT collapse onto the bench — just touch and stand.
- Drive through your feet to stand back up.
- Squeeze your glutes at the top.
- Use moderate to heavy weight. Aim for 5 to 8 reps.
Barbell Bench Squat Form & Visual
Barbell Bench Squat Benefits
- Consistent depth from bench reference
- Forces sitting back into hips
- Builds posterior chain involvement
- Easier to learn proper depth
- Useful powerlifting accessory
- Builds glute drive out of the hole
Barbell Bench Squat Muscles Worked
- Quadriceps
- Gluteus maximus (heavy)
- Hamstrings
- Erector spinae
- Core (stabilizer)
Barbell Bench Squat Variations & Alternatives
- Barbell Box Squat
- Barbell Back Squat
- Barbell Pause Squat
- Barbell Pin Squat
- Wide-Stance Bench Squat
