Barbell Lateral Step-Up
Build lower body strength & stability with Barbell Lateral Step-Ups! A challenging exercise targeting quads, glutes, & hamstrings.
The Barbell Lateral Step-Up is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench or barbell.
Required Equipment
Barbell Lateral Step-Up Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Barbell Lateral Step-Up Variations and Alternatives
How to do the Barbell Lateral Step-Up
Place a bench or a sturdy platform next to you that is at an appropriate height—usually around knee level or slightly lower.
Stand with your feet shoulder-width apart while holding a barbell across the back of your shoulders, gripping it slightly wider than shoulder-width.
Step sideways onto the bench with one foot, placing it firmly on the surface.
Push through the heel of your foot on the bench to extend your leg and step up onto the bench until your leg is straight, bringing your opposite leg to meet it at the top.
Reverse the motion by lowering the free leg back to the ground, followed by the other, returning to the starting position.
Repeat for the desired number of repetitions before switching to the other side.
General Safety Notes: - Perform a proper warm-up before beginning this exercise to prepare your muscles and joints. - Select a weight that allows you to perform the exercise with proper form. - Ensure the bench is stable and won't move when you step on it. - Maintain a tight core throughout to help with balance. - Keep your chest up and back straight during the exercise. - Proceed with caution if you have any existing knee or hip issues.
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Barbell Lateral Step-Up FAQs
What muscles does the Barbell Lateral Step-Up work?
The Barbell Lateral Step-Up mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Lateral Step-Up?
Exercise bench or barbell.
Is the Barbell Lateral Step-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Lateral Step-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Lateral Step-Up variations and alternatives?
Similar exercises include the Band Step-Up, Barbell Lateral Lunge, Barbell Step-Up and Bodyweight Lateral Step-Up.
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