Barbell step up on bench

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. 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.
2. Step up onto the bench with your right foot, pressing through your heel to lift your body up.
3. Bring your left foot up to meet your right foot on the bench, standing fully upright.
4. 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.