Bench Barbell Squat
The bench barbell squat is a squat variation that uses a bench as a depth guide. It targets the quads and glutes while teaching proper squat depth and mechanics, making it useful for beginners and experienced lifters alike.
How to do it
- Set a bench behind you and position a barbell across your upper back.
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Lower yourself into a squat until you lightly touch the bench with your glutes, keeping your chest tall.
- Pause briefly at the bench without fully resting your weight on it.
- Drive through your heels to return to the standing position and repeat for the desired number of repetitions.
Form cues
- Keep your chest tall throughout the movement.
- Push your hips back as if sitting down in a chair.
- Lightly touch the bench with your glutes without sitting down.
- Drive through your mid-foot and heels to stand back up.
Breathing: Inhale deeply as you lower yourself toward the bench, brace your core, and exhale steadily as you push back up to standing.
Common mistakes
- Plumping down onto the bench completely, which loses muscle tension and places stress on the spine.
- Letting the knees cave inward, which reduces stability and strains the knee joints.
- Looking straight up or down, which strains the neck and pulls the spine out of alignment.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 10–15 reps, rest 60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back or knees, ease off and choose a gentler option.
- If you have lingering joint discomfort, check with a professional before loading a barbell.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I can't reach the bench without falling backward?
Your stance might be too wide or the bench might be placed too far back. Try moving your feet slightly forward or adjusting the bench position.
Should I sit completely on the bench?
No. The bench is simply a tactile target to help you gauge depth. Lightly brush it and immediately reverse the motion.
How often should I do bench barbell squats?
Once or twice a week is plenty for most beginners to allow adequate recovery time between lower body sessions.