Barbell Step-over
Muscle Groups: Hips
Barbell Step-over focuses on Hips, with Glutes, Quads, Abductors, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Step-over with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart, holding a barbell across your upper back.
- 2
Step forward with one foot onto a stable surface, keeping your knee aligned over your ankle.
- 3
Push through your front heel to lift your body and bring your back foot to join the front on the surface.
- 4
Step back down one foot at a time and return to the starting position.
Tips for Success
These tips will help you perform Barbell Step-over safely and effectively while maintaining proper form.
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Keep your core tight to maintain balance and prevent injury.
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Avoid letting your front knee extend over your toes during the step-up.
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Use a stable, secure surface to step onto to reduce the risk of falls.
Secondary Muscles
While Barbell Step-over primarily targets Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Quads, Abductors, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Step-over, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Step-over, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
