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Barbell Stepover

Intermediate

Barbell Stepover

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Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

  • Description
  • Instructions
  • Muscle Groups
  • Tips

Exercise Description

Barbell Stepover is a multi-joint exercise that explicitly targets glutes, hamstrings, and quadriceps. It also increases functionality and mobility throughout the hips.

Exercise Instructions

  • Step 1

    Standing perpendicular to the bench, place a barbell across your upper back, pulling the bar down and bringing your shoulder blades together for stability.
  • Step 2

    Squeeze your core and pull one knee to your belly button to step over the bench. Place your foot firmly on the floor.
  • Step 3

    Pull your other knee up to your belly button to step over the bench so that both feet are directly under your hips.

Muscle Groups

Barbell Stepover targets Glutes, Hamstrings, Quads as seen below.

Layer 1

Exercise Tips

  • Keep your chin parallel to the ground throughout the exercise.
  • Your core should remain tense throughout the exercise.