Quick Answer
Bench Squat is a intermediate strength exercise that targets your quadriceps. It uses a dumbbell. Place bench behind you.
Video Tutorial
How to Perform the Bench Squat
- 1
Place bench behind you.
- 2
Stand feet shoulder-width, hold dumbbell each hand at sides.
- 3
Keep back straight, chest up.
- 4
Lower into squat, pushing hips back.
- 5
Descend until glutes lightly touch bench.
- 6
Do not fully sit or bounce.
- 7
Push through heels to return to start.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bench Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bench Squat work?
The Bench Squat primarily works your quadriceps. Secondary muscles include the calves, glutes, hamstrings and lower back.
What equipment do I need for the Bench Squat?
The Bench Squat needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Bench Squat suitable for beginners?
The Bench Squat is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bench Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bench Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.