Barbell Bench Lateral Step-up

Category

Legs

Difficulty

Intermediate

Equipment

Barbell, Bench

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand beside a bench with a barbell across your upper back. Your hands should grip the bar slightly wider than shoulder-width apart.
2. Step laterally onto the bench with your closest foot, pushing through your heel to lift your body up onto the bench.
3. Bring your trailing leg up to meet the stepping leg by the bench, maintaining balance and control.
4. 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.