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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Step Up on Bench
4 steps Updated 29/08/2026
Barbell Step Up on Bench is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
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How to perform it
- Stand facing a bench with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart.
- Step up onto the bench with your right foot, pressing through your heel to lift your body up.
- Bring your left foot up to meet your right foot on the bench, standing fully upright.
- Step back down with your left foot, followed by your right foot, returning to the starting position. Repeat the movement, alternating the leading leg, for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Step Up on Bench
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