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Upper Legs · Barbell
Barbell Bench Lateral Step-Up
Barbell Bench Lateral Step-Up is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell, a bench and a step. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Bench Lateral Step-Up
- Stand beside a bench with a barbell across your upper back. Your hands should grip the bar slightly wider than shoulder-width apart.
- Step laterally onto the bench with your closest foot, pushing through your heel to lift your body up onto the bench.
- Bring your trailing leg up to meet the stepping leg by the bench, maintaining balance and control.
- Step down off the bench with your trailing leg first, then the stepping leg. Repeat for the desired number of repetitions, then switch sides.
Form tips
- Ensure your entire foot is placed on the bench to provide a stable base for the step-up.
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you step up and inhaling as you step down.
Barbell Bench Lateral Step-Up alternatives
More quads exercises
Barbell Bench Lateral Step-Up FAQ
What muscles does Barbell Bench Lateral Step-Up work?
Barbell Bench Lateral Step-Up mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Bench Lateral Step-Up?
You need a barbell, a bench and a step.
How many sets and reps of Barbell Bench Lateral Step-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bench Lateral Step-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Bench Lateral Step-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Bench Lateral Step-Up?
Other exercises for the quads include Dumbbell Step Up on Bench, Kettlebell Step-Up (Variation 2), Kettlebell Step Up and Step Up on Chair Bodyweight.
For developers
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