Legs · Barbell
Barbell Weighted Chains Bench Squat
How to do the barbell weighted chains 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 chains over the bar so they pool on the floor at the bottom and add weight as you rise. With the bar racked on your upper back, squat down until you touch a bench behind you, pause briefly, then drive up against the increasing chain resistance.
- 1Feel your quads and glutes drive up as the chains load toward the top
- 2Sit back to touch the bench under control, then explode up
- 3Keep your chest tall and core braced throughout
Common mistakes
- Avoid letting the chains sway and throw off your balance
- Don't rock or bounce off the bench at the bottom
- Don't let your knees cave or your heels lift as you stand
Muscles worked
The barbell weighted chains 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
- ForearmsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- ObliquesMinor
Kovo programs the barbell weighted chains 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.