How to Do Barbell Step Up On Bench

Barbell Step Up On Bench is a quads exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Step Up On Bench

  1. 01Place a barbell across the upper traps and stand facing a flat bench or stable box.
  2. 02Plant the lead foot firmly on the center of the bench with the knee over the ankle.
  3. 03Drive through the lead heel to extend the hip and knee until standing fully upright on the bench.
  4. 04Lower the trailing foot back to the floor with a three-second tempo, keeping the hips level.
  5. 05Exhale on the drive up and reset the foot position after each repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Step Up On Bench

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Eliminate momentum by ensuring the trailing foot does not push off the floor during the ascent.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Step Up On Bench questions

What muscles does Barbell Step Up On Bench work?

Barbell Step Up On Bench is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Step Up On Bench correctly?

Place a barbell across the upper traps and stand facing a flat bench or stable box. Plant the lead foot firmly on the center of the bench with the knee over the ankle. Drive through the lead heel to extend the hip and knee until standing fully upright on the bench. Lower the trailing foot back to the floor with a three-second tempo, keeping the hips level. Exhale on the drive up and reset the foot position after each repetition.

What is the A90 coach tip for Barbell Step Up On Bench?

Eliminate momentum by ensuring the trailing foot does not push off the floor during the ascent.

Is Barbell Step Up On Bench suitable for beginners?

Barbell Step Up On Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Step Up On Bench?

Barbell Step Up On Bench uses barbell and bench.

A90 Intelligence

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