Barbell Bench Lateral Step Up

Muscles worked

Setup

1. Position a barbell across your upper traps using a high-bar rack position and stand sideways next to a flat bench.
2. Place the foot of the leg nearest the bench firmly on the center of the platform, ensuring the entire foot is supported.
3. Stand tall with your core braced and your trailing foot on the floor, positioned far enough from the bench to allow for a vertical shin on the working leg.
4. Grip the bar firmly and pull it into your traps to create a stable shelf.

How to do it

1. Drive through the heel of the elevated foot to lift your body upward, extending the hip and knee fully at the top.
2. Exhale as you ascend, focusing on using the working leg only; do not push off the floor with your trailing foot.
3. Inhale as you lower yourself back down with a controlled 3-second tempo until the trailing foot lightly touches the floor.
4. Complete the prescribed number of repetitions on one side before switching to the other leg.

Form checklist

• Keep the working knee tracked directly over the middle of the foot; do not let it cave inward.
• Maintain an upright torso and neutral spine to prevent the barbell from shifting your center of gravity forward.
• Minimize the 'bounce' from the floor leg to ensure the elevated leg is doing the majority of the work.
• Keep your hips square to the front throughout the entire range of motion.

Pro tips

• To maximize glute recruitment, lean your torso slightly forward while keeping your back flat as you drive upward.
• Focus on a 'soft touch' with the trailing foot at the bottom to maintain constant tension on the working quadriceps.
• Keep the toes of your trailing foot pointed forward or slightly upward to prevent using your calf to jump off the ground.

Make it harder

• Increase the height of the step to increase the range of motion and depth of hip flexion.
• Add a 2-second pause at the top of the movement to challenge your lateral stability and balance.

Frequently asked

What muscles does the barbell bench lateral step up work?

The barbell bench lateral step up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the barbell bench lateral step up?

The barbell bench lateral step up uses barbell.

Is the barbell bench lateral step up good for beginners?

The barbell bench lateral step up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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