Lunge · Experienced
Barbell Step Up
Stepping up onto a bench with a barbell on your back, one leg doing all the work.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also hamstrings, calves
- Kit
- Barbell, Rack, Bench
- Dose
- 6 to 10 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Unrack the bar onto your upper back and stand facing a sturdy bench about knee height.
While you move
- Whole foot on the bench
- Drive through the top heel
- Stand tall at the top
- Step down slowly
Avoid
- Pushing off the back foot
- A bench that is too high
- Knee caving in
Take care if you have trouble with your knees.