First Of All Thanks For Landing This Article, If You Are Searching for How To Do Barbell Step-Up Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Barbell Step-Up
- Force: Push
- Dynamic stabilizers: Hamstrings
- Synergists: Adductor Magnus, Soleus, Gastrocnemius, Gluteus Maximus
- Target muscles: Quadriceps (Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris)
- Mechanics: Compound
How To Do Barbell Step-Up?
- Stand facing a box or bench with a barbell on your shoulders.
- Ideally, the height of the box/bench would be such that when you put your foot on the box/bench.
- Your knee will make a right angle.
- Leading with your right leg and keeping your torso upright.
- Exhale as you slowly step up onto the box/bench.
- Bring your feet together on the box/bench.
- Leading with your right leg, inhale as you slowly step down off the box/bench.
- Bring your feet together on the floor.
- Repeat the process of stepping up and down off the box/bench.
- Making sure to alternate the leg with which you step up and down.
- The barbell step-up can be dangerous for the obvious reason that you can easily lose balance and drop the barbell.
- Therefore, start with the dumbbell step-up, then graduate to the barbell step-up without using weight plates.
- Add the weight plates only after you have mastered balance, and always keep this exercise light.
- Use the barbell step-up to develop balance, coordination, a strong core, and the unilateral functional strength of your lower body.
- Keep your feet and knees pointing in the same direction, and keep your body upright.
- Control the movement of slowly lifting and lowering yourself as much as possible.
- Do not spring up onto the bench or allow yourself to drop back down.
- If you can’t control the movement slowly without springing up or dropping down, use a lighter weight.
- To emphasize your quadriceps, stand close to the box/bench; to emphasize your gluteus maximus, stand farther away from the box/bench.
- Activation of the gluteus maximus is also emphasized if the box/bench is tall.