Stand with a barbell on your upper back and step up onto a raised platform by extending the hip and knee, primarily working the quadriceps and glutes.
How to do the Barbell Step Up#
- Place a stable box or bench in front of you and set a barbell across your upper back as for a squat.
- Stand tall with weight balanced over your midfoot and position your lead foot near the edge of the platform.
- Drive through the heel of the lead foot to extend the hip and knee and lift your body onto the platform, bringing the rear foot up to meet it.
- Step back down with control, lowering the rear foot first and returning both feet to the starting position.
- Repeat for the prescribed reps, switching lead legs when required by your program.
Muscles worked#
Common mistakes#
- Using a platform that is too tall for controlled movement.
- Pushing off with the trailing foot instead of driving through the lead heel.
- Letting the knee collapse inward on the stepping leg.
- Leaning the torso forward or rounding the upper back during the ascent.
