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All exercises

Barbell step-up

Intermediate

Barbell step-up is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand in front of a bench or step with a barbell resting on your upper back.
  2. 2Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. 3Push through your heel and step up onto the bench or step, fully extending your hip and knee.
  4. 4Pause briefly at the top, then lower yourself back down to the starting position.
  5. 5Repeat with the opposite leg.
  6. 6Continue alternating legs for the desired number of repetitions.

What to do instead

  • Dumbbell step-upDumbbell
  • Band step-upResistance band
  • Barbell lungeBarbell
  • Walking lungeBodyweight
  • Barbell hack squatBarbell
  • Barbell jefferson squatBarbell

Easier variations

  • Band step-upResistance band
Logged today · 3 min restBarbell step-up

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