Barbell Step Ups
A intermediate strength exercise for the quads, done with a barbell.
How to do the Barbell Step Ups
- 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.
- 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.
- 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.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Step Ups
Barbell Full SquatBarbell · Intermediate
Barbell Hack SquatBarbell · Intermediate
Barbell LungeBarbell · Intermediate
Elevated Back LungeBarbell · Intermediate
Front Squat (Clean Grip)Barbell · Intermediate
Jefferson SquatsBarbell · Intermediate
Narrow Stance SquatsBarbell · Intermediate
Squat with Plate MoversBarbell · Intermediate
Questions
What muscles does the Barbell Step Ups work?
Mainly the quads, with the calves, glutes and hamstrings helping.
Is the Barbell Step Ups good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Barbell Step Ups?
Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Lunge or Elevated Back Lunge.
How many sets and reps of the Barbell Step Ups should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).