Home Exercises Barbell Step Ups

Barbell Step Ups

Exercise Tips

  • Do this exercise slowly to keep balance
  • Keep your back straight the entire time
  • Keep your legs shoulder width apart

Barbell Step Ups

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week


Barbell, Flat Bench

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Barbell, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet shoulder width apart about a foot behind a flat bench, toes pointing forward. Hold a barbell behind your head with an overhand grip, resting on your shoulders.

  1. 1 Exhaling, step up onto the bench with one foot, followed by the other.
  2. 2 Step down from the bench with the first foot that you stepped up with, then the other.
  3. 3Repeat this exercise until you have completed all repetitions for the set, alternating the foot that you start with for each repetition.