Barbell Squat To A Bench

Legs · Barbell

How to do it

A barbell squat with a bench or box behind you, set at the depth you want. Descend pushing your hips back until you **brush the bench and sit for an instant**, without dropping or bouncing, and stand by pushing the floor away. The bench does two things: it fixes the depth so every rep matches, and it teaches you to send the hips back instead of letting the knees fall forward. The classic mistake is dropping onto it: you touch, you do not land; your spine pays for any bounce.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Back

See all 907 exercises