This exercise involves stepping up onto a platform or bench while holding a barbell across your shoulders. It primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core and improving balance and stability.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
- Improves balance and stability
- Increases cardiovascular endurance
- Can be modified to target specific muscle groups or increase difficulty
- Can be done with minimal equipment and in a variety of settings
How to perform
- Start by standing in front of a bench or step with a barbell resting on your shoulders.
- Place one foot on the bench or step, making sure your entire foot is securely on the surface.
- Push through your heel and lift your body up onto the bench or step, bringing your other foot up to meet the first one.
- Step back down with the same foot you started with, keeping your other foot on the bench or step.
- Repeat the exercise for the desired number of repetitions on one leg before switching to the other leg.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary