LiftSetsLiftSets / Exercises / Barbell Step Ups
Barbell Step Ups
Works the quadriceps. Helped by the calves, glutes, hamstrings and quadriceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstringsquadriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Intermediate |
What to think about
- Whole foot on the step.
- Stand up by pushing through the front heel, not by springing off the back foot.
- Step down slowly, under control.
How to do it
- 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.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Walking Lunge
- Bodyweight Squat
- Bodyweight Walking Lunge
Track it in LiftSets
Log Barbell Step Ups with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store