Barbell Banded Bench Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Soleus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Banded Bench Squat
How to: Barbell Banded Bench Squat
- Set up the barbell on your shoulders and secure the band around your knees.
- Stand in front of a bench or box with your feet shoulder-width apart.
- As you lower, push your hips back and bend at the knees to sit down onto the bench.
- Ensure your knees stay aligned with your toes and do not go past them.
- Pause briefly on the bench and then push through your heels to return to a standing position.
- Repeat for the desired number of reps.
Common Mistakes
- Allowing knees to cave inward.
- Failing to keep the back straight.
- Not engaging the core properly.
Modifications
- Use a box or bench to limit depth for beginners.
- Try bodyweight squats before adding weights.
Tips
- Keep your chest lifted to maintain a neutral spine.
- Make sure the band is secured and not causing instability.
- Engage your core throughout the movement for better stability.
Barbell Banded Bench Squat Alternatives
Tags
squat
thighs
glutes
strength
barbell
fitness