Barbell Step-Up

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Plyo Box or Flat Bench
• Squat Rack

Technique

1. Set the bar on your upper back from a rack and stand facing a box or bench about knee height.
2. Place your whole foot on the box.
3. Drive through that heel to step up until the leg is straight, bringing the other foot up beside it.
4. Step down with the trailing leg first, under control, and repeat.

Cues

• Let the top leg do the work; do not push off the floor leg.
• Keep the torso upright and the bar level.
• Use a box height where your knee is no higher than your hip.

Common mistakes

• Bouncing off the back foot.
• Placing only the toes on the box.
• Using a box so high that the back rounds or balance is lost with the bar.

Alternatives

• Dumbbell Step-Up
• Barbell Reverse Lunge
• Bulgarian Split Squat