Quads · Barbell · Intermediate
How to do Barbell Step-up
The barbell step-up is a compound lower body exercise that targets the glutes, quadriceps, and hamstrings by stepping onto a raised platform while holding a barbell on the upper back.
- Also works
- Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Step-up, step by step
- Stand in front of a bench or step with a barbell resting on your upper back.
- Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Push through your heel and step up onto the bench or step, fully extending your hip and knee.
- Pause briefly at the top, then lower yourself back down to the starting position.
- Repeat with the opposite leg.
- Continue alternating legs for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Step-up →
Muscles worked
Barbell Step-up works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Barbell Step-up in SPLYT
Barbell Step-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
