Step Up - Barbell Bench

Recommendations: 1-3 Sets, 10-15 Reps, 40-60 Wght

Intermediate Quads Glutes Hamstrings Calves Strength Barbell Flat Bench Push Compound Gym

Purpose: This exercise tones and shapes the quads.

Benefits: It is a good exercise to tone and shape the thigh.

Stand in front of a flat bench. Position a barbell on your shoulders behind your head. Your feet should be flat on the floor and toes pointed forward. This is the starting position. Place your right foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your left foot to the bench. Pause briefly. Step back down with your left foot. Inhale during this movement. Do not touch your right foot to the ground. Pause briefly before the next repetition. Repeat for the recommended number of repetitions using your right foot. Stand in front of a flat bench. Position a barbell on your shoulders behind your head. Your feet should be flat on the floor and toes pointed forward. This is the starting position. Place your left foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your right foot to the bench. Pause briefly. Step back down with your right foot. Inhale during this movement. Do not touch your left foot to the ground. Pause briefly before the next repetition. Repeat for the recommended number of repetitions using your left foot.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.