# Step Up (Barbell)

> A single-leg step onto a box with a barbell on your upper back, training your quads and glutes one side at a time.

Page: https://fitnessie.app/exercises/barbell-step-up/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/step-up-barbell/4a6d8cacc1e0e5f0.mp4

## How to do it

1. Set a box about knee height and stand tall in front of it with a barbell on your upper back.
2. Plant one whole foot on the box and brace.
3. Drive through that foot until your hip and knee lock out, standing tall on the box.
4. Lower under control, trailing foot first to the floor.
5. Finish your reps, then switch sides and repeat with the other leg.

## Key cues

- Whole foot on the box
- Drive through the lead heel
- Knee over the second toe
- Stand tall at the top
- Trailing leg only assists

## Common mistakes

- Using a box that is too high
- Pushing off the back leg
- Dropping through the lowering
- Knee caving in

## Muscles worked

- Primary: Quads, glutes and adductors
- Secondary: Hamstrings

## Equipment

Barbell and sturdy box.

## Variations

- [Step Up (Dumbbell)](https://fitnessie.app/exercises/dumbbell-step-up/)

## References

- [StrengthLog: Step Ups](https://www.strengthlog.com/step-up/)
- [ACE: Step-up](https://www.acefitness.org/resources/everyone/exercise-library/28/step-up/)
- [Fitness Volt: Dumbbell Step-Up](https://fitnessvolt.com/exercises/dumbbell-step-up/)
- [BarBend: Step-Up](https://barbend.com/step-up/)