The squat to a bench trains the lower body. The bench behind you helps set squat depth.

Muscle group: Quadriceps

Steps

Place a bench behind you and take a barbell from the rack onto your upper back. Stand slightly wider than shoulder width with toes and knees slightly outward. Brace your abs and slowly squat toward the bench by bending your hips and knees. Keep your balance over the whole foot; do not tip onto your toes or drop onto the bench. Pause and stand under control.

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