Barbell Step Ups

What it is

This compound exercise builds lower body strength by stepping onto an elevated platform while holding a barbell. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and calves. You'll develop powerful leg drive and improve balance with this foundational movement.

Technique tips

• Secure the barbell comfortably on your upper back, just below your neck.
• Drive powerfully through your heel on the elevated foot to stand up.
• Keep your chest up and core braced throughout the movement.
• Exhale as you push up, and inhale as you step back down.
• Control your descent; do not simply drop back down.
• Complete all repetitions on one leg before switching to the other side.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.