barbell bench squat

Equipment

barbell

Target muscle

quads

How to perform

1. 1

   Set up a barbell on a squat rack at chest height.

2. 2

   Stand facing away from the rack, with your feet shoulder-width apart.

3. 3

   Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.

4. 4

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

5. 5

   Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.

6. 6

   Lower your body down into a squat, keeping your knees in line with your toes.

7. 7

   Pause for a moment at the bottom, then push through your heels to return to the starting position.

8. 8

   Repeat for the desired number of repetitions.