Exercise guide · Intermediate · Compound

Barbell Step-Up: How to Do It & Muscles Worked

The barbell step-up is a compound lower body exercise that targets the glutes, quadriceps, and hamstrings by stepping onto a raised platform while holding a barbell on the upper back.

Primary muscles
Glutes
Secondary muscles
Calves , Quads , Hamstrings
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell step-up
Front view: muscles worked by the barbell step-up. Primary: glutes. Secondary: calves, quads and hamstrings.
Back view: muscles worked by the barbell step-up. Primary: glutes. Secondary: calves, quads and hamstrings.
Primary Secondary

How to do the barbell step-up

  1. Step 1: Stand in front of a bench or step with a barbell resting on your upper back.
  2. Step 2: Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Step 3: Push through your heel and step up onto the bench or step, fully extending your hip and knee.
  4. Step 4: Pause briefly at the top, then lower yourself back down to the starting position.
  5. Step 5: Repeat with the opposite leg.
  6. Step 6: Continue alternating legs for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell step-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Step-Up alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.