barbell bench squat

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.