Barbell Sit Squat

Learn how to perform barbell sit squats with video and instructions by SHOCK App trainer, Ashley Steele.

How to Barbell Sit Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Barbell,  Bench

Trainer: Ashley Steele


  1. Position a bench near a squat rack and stand underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from the body) slightly wider than your shoulders.

  2. Keep the chest tall and release the barbell from the rack. Step toward the bench or platform and position the body close enough to sit on the bench. Plant both feet slightly further than shoulder-width apart. This is your starting position.

  3. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees and squat low enough to sit on the bench. Pause briefly.

  4. Exhale. Drive both feet through the floor and extend your knees straight to return to the starting position. Repeat the barbell sit squats for the specified amount of time or repetitions.

  5. You should feel this working your core, glutes, quads, and hamstring muscles.

Alternative Exercises:

Bodyweight Sit Squat  Dumbbell Squat

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