Barbell Step Ups

Also called barbell step-up.

Works

Quads, plus calves, glutes, hamstrings and quads

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.

1. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
2. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
3. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Cues

• Whole foot on the box.
• Drive through the top leg, don't push off the floor.
• Stand tall, control the way down.

Common mistakes

• Bouncing off the bottom leg.
• Box too high to control.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.