Exercise guide · Intermediate · Compound

Barbell Bench Squat: How to Do It & Muscles Worked

The barbell bench squat is a compound lower body exercise that primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves. It involves squatting with a barbell, requiring good technique and strength.

Primary muscles
Quads
Secondary muscles
Hamstrings , Calves , Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell bench squat
Front view: muscles worked by the barbell bench squat. Primary: quads. Secondary: hamstrings, calves and glutes.
Back view: muscles worked by the barbell bench squat. Primary: quads. Secondary: hamstrings, calves and glutes.
Primary Secondary

How to do the barbell bench squat

  1. Step 1: Set up a barbell on a squat rack at chest height.
  2. Step 2: Stand facing away from the rack, with your feet shoulder-width apart.
  3. Step 3: Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  4. Step 4: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  5. Step 5: Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
  6. Step 6: Lower your body down into a squat, keeping your knees in line with your toes.
  7. Step 7: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell bench squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Bench Squat alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.