Exercise description of the barbell step up.  Learn about the barbell step up with videos, pictures, and other sports information.  Also learn how the barbell step up can improve your sports performance.

Primary muscles worked:  Quads, Glutes

Synergist Muscles:  Hamstrings

Mechanics:  Compound

Equipment:  Elevated Step, a barbell

How to perform the exercise:  To perform a step up, have a barbell across the back. Next step with one foot up to the elevated step or platform, and push through the foot on the step, contracting through the quads until the other foot is on the step. Now, step back with the foot you just brought up, controlling the body and foot on the way back down. Continue with the same up foot for the desired number of repetitions. Next, the athlete will perform the exercise again for the desired number of reps with the opposite foot in the up position. Also note, that the knee should not extend beyong the toes of the elevated leg during the lift.

Spotting the exercise:  The spotter should stand behind the athlete and ensure that the athlete is able to maintain proper balance throughout the lift. If the athlete is using a substantial amount of weight, two spotters are recommended, standing to the athletes side to support the bar is the athlete begins to struggle.

Sport specific application:  The step up is an excellent exercise for developing leg drive in sports. It allows the athlete to focus on strength when the leg is in an already flexed position. This can transition to sports that require jumping ability such as football, baseball, or basketball, and other sports such as soccer or lacrosse that require quick bursts of strength in the open field.