Barbell step-up

A compound exercise for the quads and glutes, with help from the hamstrings, adductors. Equipment: barbell, squat rack and plyo box or step.

Orbit

Drag to rotate

WorksQuadsGlutesHamstringsAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on the upper back, a knee-high box in front.
Step up and drive through the top foot
Lower under control, same leg leads

Muscles worked

Barbell step-up: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Hamstrings
Adductors

Equipment

Barbell
Squat rack
Plyo box or step

Alternatives

Exercises that train the same main muscles. See all barbell step-up alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell walking lungeBarbell and Squat rack
Bulgarian split squatDumbbells and Flat bench
Dumbbell reverse lungeDumbbells

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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