Strength · Recomp guide

Barbell Step Ups

The barbell step ups is an intermediate strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Barbell
Level
Intermediate
Barbell Step Ups, starting position
Start
Barbell Step Ups, end position
Finish

Setup

Set a barbell on your upper back and stand facing a sturdy box or bench about knee height.

How to do it

  1. Place one whole foot on the box.
  2. Drive through that foot to stand up on the box.
  3. Step down slowly with the other leg.
  4. Do all reps on one side, then switch.

Coaching cues

  • Let the top leg do the work.
  • Don't push off the floor foot.

Common mistakes

  • A box so high your hips tuck under.
  • Dropping down fast instead of lowering.

Safety

Use a stable box and a weight you can balance easily.

Alternatives to the barbell step ups

Barbell back squat Barbell, Squat rack Barbell Lunge Barbell Barbell Walking Lunge Barbell Bulgarian split squat Dumbbells, Flat bench Front Barbell Squat Barbell Smith machine squat Smith machine