Intermediate
BARBELL BENCH SQUAT
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
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.
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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.
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Step:6 Lower your body down into a squat, keeping your knees in line with your toes.
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Step:7 Pause for a moment at the bottom, then push through your heels to return to the starting position.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
