Barbell Step Up

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Intermediate

A unilateral lower-body compound exercise using a barbell and platform that targets quads and glutes to build strength, stability, and balance; commonly used for leg hypertrophy and conditioning.

About Exercise

Equipment

Barbell, Plyometric Box, Squat Rack

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads

Secondary Muscles

Lower Back, Calves, Abs

Popularity Score

Goals

Strength

Hypertrophy

Power

Stability

Training Style

Functional Training

Powerlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

7/10

Glute Max, Glute Medius

Hamstrings

7/10

Biceps Femoris, Semitendinosus, Semimembranosus

Lower Back

5/10

Erector Spinae

Calves

4/10

Gastrocnemius, Soleus

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds • Longer for heavier sets

How to Perform

Load a barbell in a squat rack at shoulder height. Position it across your upper back on your traps, unrack, and stand facing a knee-height sturdy box about 6 inches away with feet hip-width.

Place your entire working foot flat on the box center with heel down.
Drive through your heel to extend hip and knee, lifting your body up.
Bring trailing foot to meet on top or drive knee up.
Step down controlled with trailing foot first to ground.
Lower working foot back to start.
Switch legs after reps or alternate.

Coaching Tips

Form Cues

Drive through heel
Keep torso upright
Knee tracks over toes
Core braced tight
Avoid back leg push-off

Breathing

Inhale as you descend; exhale as you drive up while bracing core.

Tempo

2-0-1

Range of Motion

Step up until working thigh is parallel to ground or higher if mobility allows; descend until working foot is flat on ground without knee hyperextension.