Legs · Barbell
Barbell Banded Bench Squat
How to do the barbell banded bench squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set a bench or box behind you and loop resistance bands over the barbell anchored to the floor or rack. With the bar racked on your upper back, squat down to lightly touch the bench, then stand back up against the combined bar and band tension.
- 1Feel your quads and glutes fight hardest as the band tension peaks near
- 2the top
- 3Sit back to lightly touch the bench, then drive up through your heels
- 4Keep your core braced and chest tall against the bar
Common mistakes
- Don't relax and crash onto the bench; tap and reverse under control
- Avoid letting your knees cave in as you stand against the bands
- Don't let your chest drop forward out of the bottom
Muscles worked
The barbell banded bench squat mainly works the quads and glutes, with the lower back, hamstrings, upper abs, lower abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- AdductorsSupport
- Upper TrapsMinor
- ObliquesMinor
Kovo programs the barbell banded bench squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.