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Barbell Bench Squat

Performing the: A Step-by-Step Tutorial Barbell Bench Squat

Stand facing the barbell, positioning yourself so that the barbell is resting on your upper back and shoulders, not your neck. Keep your feet shoulder-width apart, toes slightly pointed outwards.
With a firm grip on the barbell and keeping your back straight, bend at the knees and hips to lower your body as if sitting down on a chair, until your thighs are parallel with the ground.
Make sure your knees are in line with your toes and do not go beyond your toes, and maintain a strong, upright posture throughout the movement.
Push through your heels to stand back up to the starting position, fully extending your hips and knees, and repeat the exercise for the desired number of reps.