Barbell Band Bench Squat

1. Setup:
- Begin by setting up a bench and placing it behind you.
- Place the barbell on the upper back, resting on trapezius muscles, with an overhand grip.
- Attach a resistance band to the barbell and the floor to provide additional tension during the squat.

2. Positioning:
- Stand with your feet shoulder-width apart and ensure your toes are slightly pointed outward for balance.
- Make sure your body is centered with the bench behind you, preparing for the squat.

3. Starting Position:
- Keep your chest up and core engaged.
- Look straight ahead without rounding your back.

4. Movement:
- Slowly lower your body by bending at the knees and hips, pushing your glutes back as if you are going to sit down on the bench.
- Keep your knees aligned with your toes and avoid letting them collapse inward.
- Go down until your thighs are parallel to the ground or until you feel comfortable, ensuring that your back remains straight throughout the movement.

5. Returning to Start:
- Press through your heels to return to the starting position, straightening your legs and standing tall.
- Squeeze your glutes at the top of the movement for optimal engagement.

6. Repetitions:
- Aim for 10-15 repetitions per set, resting as needed between sets.

7. Tips:
- Focus on maintaining proper form to avoid injury.
- Adjust the band resistance and weight of the barbell based on your fitness level.
- If you are unsure about your form, consider performing the exercise in front of a mirror or with a spotter.

Remember to warm up before starting your workout and cool down afterward to aid recovery.