Intermediate
Barbell Step-Up
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Step-Up activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors. It is a great single-leg strength exercise that also improves balance and core strength.
Exercise Instructions
-
Step 1
In a shoulder-width stance, place a loaded barbell across the back of your shoulders with an overhand grip. Inhale, tighten your core and place one foot in front of you in a box 6-12 inches in diameter. This will be your starting position. -
Step 2
Exhale as you drive your foot into the box and accelerate the upward movement of your hips, placing your back foot in place of your front foot on the box. Pause and then return to the starting position.
Muscle Groups
Barbell Step-Up targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Do not use your supporting leg to climb the box.
- Do not round your lower back when you stand on the box.
- Gradually increase the height of the box, starting at a low level and moving it higher to make the exercise more difficult.
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