TETSUBarbell Step-Up
The Barbell Step-Up is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Step-Up
- 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.
Common questions
What muscles does the Barbell Step-Up work?
The Barbell Step-Up primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Step-Up?
You need a barbell to perform the Barbell Step-Up.
How many sets and reps of the Barbell Step-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Step-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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