Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Barbell bench squat

Intermediate

Barbell bench squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Set up a barbell on a squat rack at chest height.
  2. 2Stand facing away from the rack, with your feet shoulder-width apart.
  3. 3Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  4. 4Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  5. 5Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
  6. 6Lower your body down into a squat, keeping your knees in line with your toes.
  7. 7Pause for a moment at the bottom, then push through your heels to return to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Stepdown squatBodyweight
  • Barbell bench front squatBarbell
  • Barbell landmine squatBarbell
  • Barbell squat (on knees)Barbell
  • Sissy squatBodyweight
  • Dumbbell supported squatDumbbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 3 min restBarbell bench squat

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight