How To Do Bench Squat

Bench Squat is an effective exercise for building the quadriceps, hamstrings, gluteus and lower back muscles.

It also strengthens the core muscles which must remain tight throughout the exercise in order to support the lower back.

Bench Squat will develop strength in your lower body particularly the hips and legs.

This is a valuable exercise for sports that require hip and leg strength such as football, rugby and basketball.

Bench Squat How To

  • Set a regular flat bench behind you.
  • Place a barbell on your upper traps, slightly above the shoulders and get a good grip on the bar.
  • Take a shoulder width stance; feet must be angled slightly out. Tighten your core muscles, chest out and maintain a tight lower back.
  • Inhale then initiate the squat by bending at the hips then the knees. When your glutes touch the bench, exhale then squat back up by flexing or extending the knees followed by the hips. Maintain a tight core and flat back throughout.
  • At the top position, maintain a slight bend on your knees. Do not lock out your knees.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Bench Squat is a good way to teach the correct technique for the squat.

By using a bench, the knees will never extend past the feet which is a common mistake in the squat.

There are some who tend to “rock back” when they sit on the bench.

What this does is it disengages the hips from the exercise. You want constant tension in Bench Squat.

Do not rock back too far that the hips disengage.

Variations: Chair Squats | Half Squat

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Bench Squat