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Quads

Barbell Step Up

The Barbell Step Up is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 18% and quads (vastus medialis) 18%.

Level: IntermediateEquipment: BarbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Take a barbell from a rack onto your upper traps and stand facing a sturdy box about knee height.
  2. Place one whole foot flat on the box.
  3. Drive through the heel on the box to stand up on it, bringing the other foot up beside it.
  4. Step the trailing foot back down under control, then the lead foot.
  5. Finish all reps on one leg, then switch.

Tips

  • Let the top leg do the work; the bottom foot only leaves the floor.
  • Keep the torso upright so the bar stays over the box foot.

Common mistakes

  • Bouncing off the bottom foot to get up.
  • Using a box so high that the hip drops below the knee and the back rounds.
  • Letting the knee on the box cave inward.

Muscles worked by the Barbell Step Up

  • Gluteus maximus Primary22%
  • Quads (vastus lateralis) Primary18%
  • Quads (vastus medialis) Primary18%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Barbell Step Up alternatives

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Frequently asked questions

What muscles does the Barbell Step Up work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Barbell Step Up good for beginners?

The Barbell Step Up is rated intermediate. If you are new, learn the Dumbbell Step Up first and build up from there.

What is a good alternative to the Barbell Step Up?

For example the Dumbbell Step Up, Kettlebell Step Up and Step Up. They train mostly the same muscles, some with different equipment.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

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