Barbell Step-up



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus
Gastrocnemius (Second Leg)

Dynamic Stabilizers
Hamstrings
Gastrocnemius (First Leg)

Stabilizers
Erector Spinae
Gluteus Medius
Gluteus Minimus

Antagonist Stabilizers
Rectus Abdominis
Obliques

Instructions

Preparation
Stand facing the side of a bench. Position bar on the back of the shoulders and grasp barbell to sides.

Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

Comments
Keep torso upright during exercise. Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.

Source: exrx.net