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Upper Legs · Barbell
Barbell Step Up on Bench
Barbell Step Up on Bench 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 Step Up on Bench
- Stand facing a bench with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart.
- Step up onto the bench with your right foot, pressing through your heel to lift your body up.
- Bring your left foot up to meet your right foot on the bench, standing fully upright.
- Step back down with your left foot, followed by your right foot, returning to the starting position. Repeat the movement, alternating the leading leg, for the desired number of repetitions.
Form tips
- Push through your heel of the leading foot to maximize glute and quadriceps activation.
- Breathe steadily, exhaling as you step up and inhaling as you step down.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
- Ensure the bench is stable and secure to prevent any movement during the exercise.
Barbell Step Up on Bench alternatives
More quads exercises
Barbell Step Up on Bench FAQ
What muscles does Barbell Step Up on Bench work?
Barbell Step Up on Bench 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 Step Up on Bench?
You need a barbell, a bench and a step.
How many sets and reps of Barbell Step Up on Bench 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 Step Up on Bench 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 Step Up on Bench 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 Step Up on Bench?
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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