barbell bench squat

Instructions

1. 1

   Step 1: Set up a barbell on a squat rack at chest height.

2. 2

   Step 2: Stand facing away from the rack, with your feet shoulder-width apart.

3. 3

   Step 3: Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.

4. 4

   Step 4: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

5. 5

   Step 5: Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.

6. 6

   Step 6: Lower your body down into a squat, keeping your knees in line with your toes.

7. 7

   Step 7: Pause for a moment at the bottom, then push through your heels to return to the starting position.

8. 8

   Step 8: Repeat for the desired number of repetitions.