Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Bench Squat
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Set up a barbell on a squat rack at chest height.
- 2
Stand facing away from the rack, with your feet shoulder-width apart.
- 3
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- 4
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 5
Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
- 6
Lower your body down into a squat, keeping your knees in line with your toes.
- 7
Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Clean And Press
Quads · Upper Legs
Advanced12
Alternatives
Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9