Barbell Step-Up
Auto DetectedA unilateral lower-body compound exercise using a barbell and plyometric box that targets the quads and glutes to build strength and stability; commonly scaled by adjusting box height.
About Exercise
Equipment
Barbell, Plyometric Box, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Calves, Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
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
7/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius, Soleus
Abs
4/10Rectus 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 rack at shoulder height. Place it across your upper back, unrack, and stand facing a sturdy box or bench.
- Place your entire working foot flat on the box with the heel down.
- Drive forcefully through the heel to extend the hip and knee.
- Lift your body until the working leg is fully straight.
- Bring the trailing foot to meet the top foot or hover briefly.
- Lower yourself under control, touching the trailing foot to the floor first.
- Repeat for reps on one side or alternate legs.
Coaching Tips
Form Cues
- Drive through heel
- Keep chest up
- Control the descent
- Knee tracks over toe
- Do not push off back leg
Breathing
Inhale before stepping up; exhale as you drive up to the top position.
Tempo
2-0-1
Range of Motion
Step up until the working leg is fully extended; descend until the trailing foot is flat on the floor.
Safety
Safety Notes
- Ensure the box is stable and non-slip
- Use a spotter for heavy loads
- Avoid if experiencing acute knee pain
Spotting
Spot from behind at the hips or torso; ensure the athlete can safely bail if needed.
Common Mistakes
- Pushing off the trailing leg
- Letting the knee cave inward
- Leaning too far forward
- Using a box that is too high
- Dropping down uncontrollably
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion to 90 degrees
- Knee stability
Build Up First
- Master bodyweight step-ups
- Proficient back squat form
- Basic unilateral balance
Also known as
Barbell Box Step Up, Barbell Stepup, Weighted Step Up
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