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Barbell Lateral Step-Up
A unilateral barbell-loaded step-up that targets quads and glutes to build lower body strength and lateral stability; ideal for addressing imbalances and enhancing athletic agility.
About Exercise
Equipment
Barbell, Plyometric Box
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Abs, Calves, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Unrack the barbell across your upper traps in a squat rack. Stand beside a knee-height box with your closest foot fully on the box, core braced, chest up.
- Drive through the heel of the working foot to extend the knee and hip, lifting your body onto the box.
- Bring the trailing foot up to meet the working foot without pushing off the ground.
- Pause briefly at the top with full hip and knee extension.
- Step down controlled with the trailing foot first, then the working foot.
- Maintain balance and avoid leaning; repeat for reps on one side before switching.
Coaching Tips
Form Cues
- Drive through heel
- Keep knee over toes
- Chest up, core tight
- No momentum from trailing leg
- Pelvis level throughout
Breathing
Inhale during the descent and brace your core; exhale forcefully as you drive up.
Tempo
2-1-1
Range of Motion
From foot flat on box with knee bent to full standing extension on box, with hips and knees fully extended at top.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Use spotter for heavy loads
- Start with bodyweight to master form
- Ensure box is stable and non-slip
- Do not exceed comfortable step height
Spotting
Spot from behind for balance assistance on ascent; ready to catch bar if form breaks on heavy sets.
Common Mistakes
- Pushing off with ground leg
- Knee collapsing inward
- Rounding back under load
- Rushing the descent
- Uneven bar placement
When to Avoid
- Acute knee injuries
- Hip labral tears
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
- Single-leg balance
Build Up First
- Proficiency in barbell back squat
- Mastery of bodyweight step-ups
- Core bracing technique
Also known as
Lateral Barbell Step-Up, Side Step-Up with Barbell
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