Barbell squat to a bench

Media sentadilla con barra y apoyo en banco


Select the appropriate plates amount to put them on the barbell. Support the barbell with the traps and grab it firmly with your hands. Place a flat bench just behind you. Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Contract your pelvic floor and core while keeping your chest up.


Bend the knees and move your butt back, lowering your legs until your butt touch the bench while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale.

TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.