Barbell Step Up
Barbell rests across the upper back.
- Level
- Intermediate
- Equipment
- Barbell, Plyo Box
- Movement
- Step up · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Calves Abdominals
How to do it
- Position a barbell across your upper back and stand facing a sturdy box.
- Place one foot firmly on the platform with the heel near the edge.
- Drive through the planted heel to extend the hip and knee fully.
- Bring the trailing foot up to tap the top of the box.
- Lower the trailing leg back to the floor under control.
- Return the working foot to the ground to complete the repetition.
Common mistakes
- Pushing off the floor with the trailing leg instead of pulling up.
- Allowing the working knee to cave inward during the ascent.
- Bouncing the foot off the box at the top of the movement.
- Leaning too far forward and shifting weight onto the toes.
Safety
Ensure the platform is stable and will not slide or tip under load.
Maintain a tight core to protect the spine while balancing on one leg.
Tips
- Keep your torso upright and avoid leaning forward over the knee.
- Focus on driving through the heel of the working foot.
- Do not push off the ground with the trailing leg.
Details
- Base movement
- Step up
- Load position
- On the back
- Legs
- Alternating
- Body position
- Standing
- What is raised
- On a box / step
