Barbell Step-Ups

Barbell Step-Ups trains 7 of the 18 muscle groups Full Coverage tracks: Quads 90%, Glutes 80%, Abductors (outer hip) 40%, Hamstrings 35%, Calves 35%, Lower back / erectors 25%, Adductors (inner thigh) 25%.

Reference only Level: Intermediate Barbell

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

Set the bar across your upper back as for a squat and stand in front of a box.
Place one whole foot on the box.
Drive through that heel to stand up.
Step back down under control, keeping your torso upright.
With a bar on your back, use a lower box than you would unloaded - stepping down is where balance goes.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Step-Ups, it loads Lower back / erectors 25 points higher, Abs 20 points lower, Quads 5 points higher. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Squat, it loads Abductors (outer hip) 40 points higher, Glutes 30 points higher, Calves 25 points higher.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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