Barbell Step Up
Auto DetectedA compound, unilateral leg exercise performed with a barbell resting on the upper back, primarily targeting the quads and glutes to build powerful lower body strength and stability.
About Exercise
Equipment
Barbell, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Lower Back
4/10Erector Spinae
Hamstrings
4/10Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Rest longer for heavy strength sets to maximize performance on each leg.
How to Perform
Place a sturdy box or bench in front of a squat rack. Load the barbell and position it across your upper back and shoulders, ensuring a stable grip and tight upper back.
- Place your entire lead foot flat onto the center of the box.
- Drive through the heel of the lead foot to stand up straight on the box.
- Step up with your trailing foot to meet the lead foot on the platform.
- Step down slowly with your trailing foot first, controlling the descent.
- Return the lead foot to the floor, or keep it on the box to continue.
- Complete all repetitions on one side before switching the lead leg.
Coaching Tips
Form Cues
- Drive through the heel.
- Maintain an upright chest.
- Control the descent slowly.
- Avoid pushing with back foot.
Breathing
Inhale deeply and brace your core before initiating the lift; exhale forcefully as you drive upward to full extension.
Tempo
2-0-1
Range of Motion
The movement spans from the floor to full hip and knee extension while standing upright on the box.
Safety
Safety Notes
- Ensure the box or bench is heavy and stable to prevent tipping.
- Use a box height that allows proper control throughout the movement.
- Maintain a neutral spine to protect the lower back.
Spotting
Not recommended; use spotter arms or safety straps in a power rack, or bail the weight if needed.
Common Mistakes
- Pushing off the rear foot excessively.
- Allowing the front knee to collapse inward.
- Using a box that is too high, forcing a lean.
- Losing core tension under load.
When to Avoid
- Acute knee or ankle joint pain.
- Severe balance or stability issues.
- Existing spinal or lower back injuries.
Flexibility Needed
- Adequate hip and knee flexion mobility.
Build Up First
- Proficiency with the barbell back squat.
- Competency with bodyweight step-ups.
Also known as
Barbell Step Ups, Weighted Step Up, Box Step Up
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