Barbell Step Ups
How to do the Barbell Step Ups with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Quads
Barbell
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.
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Every Barbell Step Ups set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Barbell Step Ups: common questions
What muscles does the Barbell Step Ups work?
The Barbell Step Ups primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Quads as supporting muscles.
Is the Barbell Step Ups suitable for beginners?
The Barbell Step Ups is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Barbell Step Ups?
To do the Barbell Step Ups you'll need a barbell.
Is the Barbell Step Ups a compound or isolation exercise?
The Barbell Step Ups is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Barbell Step Ups with correct form?
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. Follow the full step-by-step above for the complete movement.
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