ex_BQS43B

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Upper Legs · Barbell

Barbell Bench Squats

intermediatestrengthMale & female model

Barbell Bench Squats is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back · Erector Spinae

How to do Barbell Bench Squats

Stand with your feet shoulder-width apart, back facing a bench, holding a barbell across your upper back. Your hands should grip the bar slightly wider than shoulder-width apart.
Keep your chest up. Begin the squat by pushing your hips back and bending your knees, lowering your body until you sit down on the bench.
Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
Keep your chest up and back straight throughout the movement to maintain proper alignment.
Breathe steadily, exhaling as you push up and inhaling as you lower down.

Barbell Bench Squats alternatives

Kettlebell Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

Dumbbell Squats

Quads · intermediate

Bench Bulgarian Split Squats Left

Quads · intermediate

More quads exercises

Bench Bulgarian Split Squats Right

Quads · intermediate

Dumbbell Bench Squat

Quads · intermediate

Goblet Kettlebell Squats

Quads · intermediate

Jump Squats Bodyweight

Quads · intermediate

Barbell Front Squats

Quads · intermediate

Assisted Pistol Squats

Quads · advanced

Dumbbell Narrow Stance Squats

Quads · intermediate

Front Squats Dumbbell Low

Quads · intermediate

Barbell Bench Squats FAQ

What muscles does Barbell Bench Squats work?

Barbell Bench Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.

What equipment do you need for Barbell Bench Squats?

You need a barbell and a bench.

How many sets and reps of Barbell Bench Squats should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Bench Squats good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Barbell Bench Squats burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Barbell Bench Squats?

Other exercises for the quads include Kettlebell Squats, Bodyweight Squats, Dumbbell Squats and Bench Bulgarian Split Squats Left.

For developers

Use Barbell Bench Squats in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BQS43B" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BQS43B",
  "name": "Barbell Bench Squats",
  "model": "male",
  "counterpartId": "ex_MOBOCF",
  "target": "Quads",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_BQS43B/mp4-720.mp4?…",
    "poster": "https://…/ex_BQS43B/poster.jpg?…"
  }
}