Legs / Intermediate / Compound (multi-joint)

Barbell Step Ups

A barbell exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Barbell, Bench

Movement pattern

Single-leg / lunge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.
3. 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.
4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Common mistakes

• ✗ Pushing off the bottom foot to jump up.

  Why it hurts: The working leg skips the hardest part, and the uncontrolled finish lands the knee in a poor position.

  ✓ Instead: Lift the trailing toes so they cannot push and drive up through the heel of the foot on the box.

• ✗ Box too high, so the knee is far above the hip.

  Why it hurts: Starting in deep flexion under load strains the knee and forces the lower back to round.

  ✓ Instead: Pick a box that puts the thigh roughly parallel to the floor or lower.

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