Quadriceps
Barbell Step Ups
A step-up onto a bench or box with a barbell on your back to train the legs one at a time.
Energy burned
≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min
Estimate range 31–51 kcal (±25 %)
Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a bench or box in front of you and set a barbell across your upper back.
- 2Stand tall and look ahead.
How to perform
- 1Step one foot fully onto the bench.
- 2Drive through that heel and bring your body up to standing.
- 3Step back down with control, leading with the other leg.
- 4Complete reps on one side, then switch.
Alternatives
See all
IntermediateBench JumpBodyweight
IntermediateDumbbell Rear LungeDumbbell
IntermediateDumbbell Seated Box JumpDumbbell
IntermediateDumbbell Squat To A BenchDumbbell
IntermediateDumbbell Step UpsDumbbell
IntermediateFreehand Jump SquatBodyweight
IntermediateLinear Depth JumpOther
IntermediateLunge SprintMachine
