Barbell Step Ups
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Barbell Step Ups
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Step Ups
An intermediate compound strength exercise that works the quads, using dumbbells.
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2
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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3
Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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4
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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5
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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7
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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8
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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9
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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10
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do barbell step ups work?
Barbell Step Ups primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for barbell step ups?
Barbell Step Ups uses barbell.
Barbell Step Ups: is it suitable for beginners?
Barbell Step Ups is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of barbell step ups?
Dumbbell Step Ups, Barbell Full Squat, Barbell Lunge train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell step ups reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell step ups can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Step Ups with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.