Barbell Step-ups

Barbell Step-up Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstrings

Mechanics: Compound

Equipment: Elevated Step, a barbell

How To Perform Barbell Step-ups

• To perform a step up, place a barbell across the back so that it rests between your shoulder blades on the groove created by your traps.
• Next, step with one foot up to the elevated step or platform, push through that foot, and contract through your quads until your other foot is on the step.
• Now, step back with the foot you just brought up, controlling your body and foot on the way back down. Keep the foot your originally placed on the box in place.
• Continue stepping up with the same foot until your desired number of repetitions.
• Next, perform the exercise again for the desired number of reps with your opposite foot in the up position.

Barbell Step-up Tips

• Also note, that the knee should not extend beyond the toes of the elevated leg during the lift.

Barbell Step-ups and Sports 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.