Barbell bench squat

Set up a barbell on a squat rack at chest height. Stand facing away from the rack, with your feet shoulder-width apart. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. Lower your body down into a squat, keeping your knees in line with your toes. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.