barbell step ups · Impulse

What is Barbell Step Ups? Barbell step ups are a functional lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise helps to improve leg strength, balance, and stability. By incorporating a barbell, you can increase the intensity and challenge your muscles further.

Start by placing a barbell on your upper back (behind your neck) and stand facing a sturdy bench or platform.
Step onto the bench with one foot, ensuring your entire foot is securely placed.
Press through your heel and step up onto the bench, fully extending your hip and knee.
Bring your other foot to meet the first foot on the bench.
Step back down with the same leg you stepped up with, followed by the other leg.
Repeat for the desired number of reps on one leg before switching to the other.

Using momentum: Avoid pushing off with your back leg to step up. Focus on using the strength of the working leg.
Leaning forward: Keep your chest up and back straight throughout the movement to prevent strain on your lower back. - Not fully extending: Make sure to fully extend your hip and knee at the top of the movement for maximum muscle engagement.

Choose an appropriate bench height to ensure your knee is at a 90-degree angle when stepping up. - Engage your core throughout the exercise to maintain stability and prevent swaying.
Control the movement both when stepping up and stepping down to work your muscles effectively.