Barbell Squat To A Bench

Technique

How to perform Barbell Squat To A Bench

1. Position a stable bench behind you in a squat rack or power rack so that a light touch marks the squat depth you can control.
2. Set the bar at a suitable height, place it across your upper back and grip it securely.
3. Brace your torso, unrack the bar and step into position with your whole feet firmly planted.
4. Bend your hips and knees to lower toward the bench, allowing your knees and torso to move as needed to keep the bar balanced over your feet.
5. Touch the bench lightly without sitting down, rocking backward or relaxing your trunk.
6. Push through your feet and extend your hips and knees to stand.
7. Repeat with the same controlled depth, then return the bar securely to the rack.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.