Barbell Step-Up

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell step-up

1. Stand in front of a bench or step with a barbell resting on your upper back.
2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
4. Pause briefly at the top, then lower yourself back down to the starting position.
5. Repeat with the opposite leg.
6. Continue alternating legs for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every barbell exercise.