10 Best Barbell Step Ups Alternatives for Limited Equipment

Ranked Barbell Step Ups Alternatives

10 substitutes, ranked by how closely each one matches Barbell Step Ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Box Jump Down With One Leg Stabilization

   65% match

   • Calves
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the calves rather than the quads.

   How to perform this exercise

   1. Stand in front of a box or platform with your feet shoulder-width apart.
   2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
   3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
   4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
   5. Slowly step down with the foot that is on the box, returning to the starting position.
   6. Repeat the exercise with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: calves, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
   • Balance: harder to stay steady on than Barbell Step Ups
2. Best match

   

   2. Scissors Jump

   64% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
   4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Barbell Step Ups
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
3. 

   3. Split Jump

   64% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot.
   3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   4. As you jump, bring your feet together, and move them back to their initial positions as you land.
   5. Absorb the impact by reverting back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Barbell Step Ups
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
4. 

   4. Step-up With Knee Raise

   63% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the quads.

   How to perform this exercise

   1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
   2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
   3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: step-up, the same as Barbell Step Ups
   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
5. 

   5. Bodyweight Walking Lunge

   63% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Barbell Step Ups
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
6. 

   6. Alternate Leg Diagonal Bound

   59% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Barbell Step Ups
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
7. Play demonstration

   7. Posterior Step To Overhead Reach

   53% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the quads.

   How to perform this exercise

   1. Stand with your feet hip-width apart and your arms by your sides.
   2. Take a step back with your right foot, landing on the ball of your foot.
   3. Bend your left knee and lower your body into a lunge position.
   4. As you lower into the lunge, simultaneously reach your arms overhead.
   5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
   6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
8. Play demonstration

   8. Side Hip Abduction

   50% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands on your hips.
   2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
   3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   4. Repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abductors, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
9. Play demonstration

   9. Split Squats

   50% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step forward with one foot and place it about two feet in front of the other foot.
   3. Lower your body by bending your knees and hips, keeping your back straight.
   4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
   5. Pause for a moment, then push through your front heel to return to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as Barbell Step Ups
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Barbell Step Ups
10. Play demonstration

    10. Suspended Split Squat

    50% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: quads, the same as Barbell Step Ups
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as Barbell Step Ups