Kysero
Try for free

Quadriceps · Intermediate

Barbell Bench-Touch Squat

Back squat using a stable bench as a depth target with only a light touch and no seated relaxation.

View instructionsAll exercises
Back to all exercises
Barbell Bench-Touch Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place a stable bench behind you at the intended depth and secure the bar across your upper back.
  2. 02Set your squat stance, brace your trunk, and lower your hips backward and down toward the bench.
  3. 03Touch the bench lightly without sitting, rocking backward, or releasing tension through your legs.
  4. 04Drive through your whole feet to stand while keeping your knees aligned with your toes.
  5. 05Regain your breath and brace at the top before repeating to the same controlled depth.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell SquatRelated variationBarbell Zercher SquatRelated variationBarbell Anderson Back SquatRelated variationBarbell Half SquatRelated variationBarbell Jefferson SquatsRelated variationReverse-Band Barbell Back Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBelt SquatComparable substituteLeg Press MachineComparable substituteBarbell Front Squat with Resistance BandsComparable substituteSandbag SquatComparable substituteTrap Bar SquatComparable substituteLandmine Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder