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Quadriceps · Advanced

Barbell Step-Up

Back-rack step-up onto a stable box using the elevated leg to lift and lower the body under control.

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Barbell Step-Up demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the bar across the upper back and face a stable box or bench.
  2. 02Place the whole working foot on the box with the knee tracking over the toes.
  3. 03Lean slightly forward and drive through the top foot to stand on the box.
  4. 04Avoid pushing hard off the floor leg or letting the bar pull you sideways.
  5. 05Step down slowly with the same leg under control before repeating.

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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 variationAlternating Barbell Front-Rack 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 Step-UpComparable substituteReverse LungeComparable substituteDumbbell Front Rack Step-Up

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