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Upper Legs · Barbell
Barbell Side Step Up
Barbell Side Step Up is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a barbell, a box 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
How to do Barbell Side Step Up
- Stand beside a sturdy elevated surface such as a box or bench, and position a barbell securely across your upper back and shoulders. Place the foot closest to the box on top of it, ensuring your entire foot is flat and stable.
- Engage your core muscles, press firmly through the heel of your elevated foot, and drive your body upward until your working leg is fully extended and both feet are on top of the box.
- Pause briefly at the top while maintaining an upright posture with your shoulders pulled back and your spine neutral.
- Lower your trailing foot back to the floor with control to return to the starting position. Complete the desired number of repetitions before switching sides.
Form tips
- Drive through the heel of the elevated foot to maximize glute and hamstring engagement.
- Perform the exercise with slow and controlled movement to avoid using momentum.
- Choose a step height that allows you to perform the exercise with proper form and full range of motion.
- Exhale as you stand upright on the box, inhale as you return to starting position.
Barbell Side Step Up alternatives
More quads exercises
Barbell Side Step Up FAQ
What muscles does Barbell Side Step Up work?
Barbell Side Step Up mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Barbell Side Step Up?
You need a barbell, a box and a step.
How many sets and reps of Barbell Side 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 Side 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 Side 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 Side Step Up?
Other exercises for the quads include Kettlebell Step-Up (Variation 2), Kettlebell Step Up, Dumbbell Step Up on Bench and Step Up on Chair Bodyweight.
For developers
Use Barbell Side Step Up in your app
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