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Quadriceps · Intermediate

Alternating Barbell Front-Rack Step-Up

Alternating loaded step-up performed with a barbell in the front-rack position to train unilateral leg strength and balance.

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Alternating Barbell Front-Rack Step-Up demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Barbell

Sets × reps

3 × 8 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Support a barbell securely in the front-rack position and stand close to a stable box or bench.
  2. 02Place one foot fully on the box, keeping your torso upright and your elbows lifted.
  3. 03Drive through the foot on the box to raise your body, minimizing assistance from the foot on the floor.
  4. 04Stand tall on the box, then step back down under control while maintaining the front rack.
  5. 05Regain your balance and repeat with the other leg, alternating sides for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Step-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Front Rack Step-UpComparable substituteReverse LungeComparable substituteDumbbell Step-Up

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