Barbell Squat To A Bench

Build quad strength and control using a barbell and bench.

FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the barbell squat to a bench, including tips, variations, and the muscle groups it targets.

This variation of the barbell squat uses a bench to guide depth and improve form. It is ideal for beginners or anyone focusing on technique and consistency.

Instructions

  1. Place a flat bench behind you and load the barbell in a squat rack at shoulder height.
  2. Step under the bar and position it across your upper back. Lift the bar off the rack and take a few steps backward until the bench is directly behind you.
  3. Stand with feet shoulder-width apart and toes slightly turned out.
  4. Lower your hips back and down under control until you lightly touch the bench.
  5. Drive through your heels to return to standing, keeping your chest up and core braced.

Related Muscle Groups