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Barbell Step Ups

Barbell Step Ups is an intermediate compound barbell exercise that mainly works your quads, with help from your calves, glutes, hamstrings and quads.

💪 Quads🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Step Ups: starting position
Starting position
Barbell Step Ups: end position
End position

How to do the barbell step ups

  1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Quads

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Barbell Step Ups alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the barbell step ups work?

It mainly works your quads; your calves, glutes, hamstrings and quads assist.

How many sets and reps of barbell step ups should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell step ups good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More quads exercises →