Barbell Bench Squats
Barbell Bench Squats
Barbell Bench Squats, often referred to as Box Squats, involve squatting down to a bench before standing back up. This exercise is excellent for building strength in the lower body, particularly in the quadriceps, hamstrings, and glutes. It also helps in improving squat depth and form.
How to do Barbell Bench Squats
- Set Up the Bench and Barbell: Place a bench or a box behind you, at a height where your thighs will be parallel to the floor when you sit on it. Set up a barbell in a squat rack at shoulder height.
- Position the Barbell: Step under the barbell, placing it across your shoulders. Grip the barbell with your hands just wider than shoulder-width.
- Unrack and Position: Lift the bar off the rack by straightening your legs, then step back until you're in front of the bench.
- Squat Down: Slowly bend your knees and hips to lower your body towards the bench. Keep your back straight and chest up.
- Touch and Lift: Lightly touch the bench with your buttocks, then drive through your heels to return to the starting position.
Form Tips
- Controlled Descent: Lower your body slowly and with control. Avoid collapsing onto the bench.
- Maintain a Neutral Spine: Keep your back straight throughout the exercise to prevent strain.
- Knee Positioning: Ensure your knees do not cave inwards. They should be aligned with your toes.
- Don't Rest on the Bench: The touch should be light and brief, not a rest.
Primary Muscles Targeted
- Quadriceps: The primary muscles worked during the squat.
- Glutes: Activated when standing up from the squat.
- Hamstrings: Work along with the glutes to lift your body.
Secondary Muscles Targeted
- Lower Back (Erector Spinae): Engaged in maintaining a proper posture throughout the movement.
- Core Muscles: The abdominal muscles stabilize the torso during the squat.
- Hip Adductors: Involved in stabilizing your legs during the movement.
