Barbell Step Up: How-to, Tips & More
The Barbell Step Up is a advanced compound exercise for your quads. You do it with barbell, rack and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Core
Secondary
How to do the Barbell Step Up
- Set the bar on your upper back and stand facing a bench.
- Step one foot fully onto the bench.
- Drive through that foot to stand up on the bench.
- Step down slowly, then switch legs after the set.
Barbell Step Up tips
- Push only with the top leg.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Rack, Bench
Type
Compound
Barbell Step Up alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Split Squat
Barbell
Barbell Thruster
Barbell
Bodyweight Bulgarian Split Squat
Bodyweight
Frequently asked questions
What muscles does the Barbell Step Up work?
The Barbell Step Up mainly works your quads, with help from your glutes, hamstrings and core.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Step Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Step Up?
You need barbell, rack and bench.
Add Barbell Step Up to your program
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