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Kettlebell Front Rack Step-Up
Unilateral lower-body exercise with kettlebells racked at shoulders that targets quads and glutes to build strength and stability; challenges core and upper back isometrically while improving coordination.
About Exercise
Equipment
Kettlebell, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Lower Back, Lats, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
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
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Lats
3/10Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a sturdy box at knee height in front of you and clean one or two kettlebells into the front rack position with elbows tucked and forearms vertical against your chest and shoulders.
- Stand facing the box with feet shoulder-width apart and core engaged.
- Step one foot fully onto the box center, keeping the other foot on the ground.
- Drive through the heel of the stepping foot to lift your body up, maintaining an upright torso.
- Bring the trailing foot up to meet the lead foot on top of the box with knees and hips extended.
- Step the trailing foot down to the ground first, controlling the descent.
- Lower the lead foot to the starting position.
- Repeat for reps, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Keep torso upright
- Elbows tucked tight
- Core braced throughout
- Knee tracks over toes
Breathing
Inhale as you descend and brace your core; exhale forcefully as you drive up.
Tempo
2-0-2
Range of Motion
Step from full foot on ground to hips and knees fully extended atop the knee-height box; descend until trailing knee nearly touches ground.
Safety
Safety Notes
- Start with bodyweight if new to form
- Use non-slip box to prevent slips
- Avoid if acute knee or low back pain
- Ensure secure kettlebell grip to protect wrists
- Lower box if balance is an issue
Spotting
Spotter can assist by supporting torso if heavy loads; otherwise, use lower height or safeties under box for solo work.
Common Mistakes
- Leaning forward
- Pushing off trailing foot
- Letting elbows flare out
- Using momentum to jump up
- Incomplete rack position
When to Avoid
- Acute knee injuries
- Lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder mobility for rack
Build Up First
- Master bodyweight step-up
- Competent kettlebell clean to rack
- Unilateral balance proficiency
Also known as
Front Rack Kettlebell Step Up, Racked KB Step-Up, Kettlebell Rack Step-Up
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