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Barbell Step Ups

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Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Quadriceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: N/A
Your Rating: 


8.4

Out of 10

Excellent

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Barbell Step Ups Images

Barbell Step Ups
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Barbell Step Ups
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Barbell Step Ups Guide

Main Muscle: Quadriceps

  1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.



Alternative Exercises For Barbell Step Ups

Barbell Lunge

Muscle Targeted: Quadriceps

8.9

Out of 10

Dumbbell Lunges

Muscle Targeted: Quadriceps

8.5

Out of 10

Smith Single-Leg Split Squat

Muscle Targeted: Quadriceps

6.6

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Tire Flip
  3. Barbell Full Squat
  4. Bicycling
  5. Barbell Squat

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of people found this review helpful

practis123

Review: Barbell Step Ups

Exercise Rating
10/10

Mar 8, 2012 6:52 PM: NC

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of people found this review helpful

ShihabHisham

Review: Barbell Step Ups

Exercise Rating
9/10

Aug 9, 2011 1:08 PM: Too risky to do with a barbell! but it's a great exercise.

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barns99

Review: Barbell Step Ups

Exercise Rating
9/10

May 21, 2010 6:33 PM: great for balance

barns99 BodyStats
Height:
5 '10" (1.78m)
Weight:
169.8 lbs
Up 6.8 lbs
Bodyfat:
16.0 %
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mankaw

Tip: Barbell Step Ups

Exercise Rating
8/10

May 16, 2010 6:33 PM: Try not to use a padded bench because it may affect your balance.

mankaw BodyStats
Height:
6 '3" (1.91m)
Weight:
295 lbs
Up 9.0 lbs
Bodyfat:
22.0 %
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Dgwear

Review: Barbell Step Ups

Exercise Rating
8/10

May 16, 2010 2:20 PM: a little scary and risky dumbbells are a little safer but if you have the balance it is a great exercise and bb wont limit you to your grip

Dgwear BodyStats
Height:
6 '0" (1.83m)
Weight:
190 lbs
Up 10.0 lbs
Bodyfat:
9.0 %
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