Barbell Step Up

Barbell Step Up


This exercise involves stepping up onto a platform or bench while holding a barbell across your shoulders. It primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core and improving balance and stability.

Muscle Group

Equipment Required

Barbell Step Up Instructions

  1. Start by standing in front of a bench or step with a barbell resting on your shoulders.
  2. Place one foot on the bench or step, making sure your entire foot is securely on the surface.
  3. Push through your heel and lift your body up onto the bench or step, bringing your other foot up to meet the first one.
  4. Step back down with the same foot you started with, keeping your other foot on the bench or step.
  5. Repeat the exercise for the desired number of repetitions on one leg before switching to the other leg.

Barbell Step Up Form & Visual

Barbell Step Up

Barbell Step Up Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Increases cardiovascular endurance
  • Can be modified to target specific muscle groups or increase difficulty
  • Can be done with minimal equipment and in a variety of settings

Barbell Step Up Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Step Up Variations & Alternatives