Step up with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 16

Average per rep (lbs)*: 35

Description: Positioning: Start by standing facing a box or bench with a barbell on your shoulders. The height should be such that when you place your foot on it, your knee forms a right angle. Step Up: Leading with your right leg and keeping your torso upright, exhale as you step up onto the box/bench. Feet Together: Bring your left foot up to meet your right on the box/bench, standing upright. Step Down: Leading with your right leg, inhale as you slowly step down off the box/bench with your right foot. Feet Together: Bring your left foot back down to meet your right on the floor. Alternate Legs: Repeat the process, this time leading with your left leg. Continue to alternate legs for each repetition.

Exercise ID: 00380

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Use a Secure Platform: Make sure that the platform or bench you are using is stable and secure. This is crucial to avoid any slipping or imbalance while performing the exercise.
Start Light: Begin with a light barbell to perfect your form before advancing to heavier weights. Proper technique is essential to prevent injuries and maximize effectiveness.
Engage Your Core: Keep your core muscles engaged throughout the exercise to help maintain stability and balance.
Step with Control: Perform the step-up movement in a controlled manner. Avoid any jerking motions and focus on squeezing your glutes as you rise onto the platform.
Neutral Spine: Maintain a neutral spine by keeping your back straight. Avoid arching or rounding your back to ensure proper alignment and to reduce the risk of injury.
Full Foot Contact: Place your entire foot on the platform rather than just your toes. This distributes your weight more evenly and helps in maintaining balance.
Drive Through the Heel: Push through the heel of the stepping foot rather than the toes. This engages the muscles of the glutes and hamstrings more effectively.
Even Repetitions: Ensure you perform an even number of repetitions on both legs. This helps to prevent any muscular imbalances.
Avoid Locking Knee: When stepping up, do not lock your knee at the top of the movement. Keep it slightly bent to maintain tension in the muscles.
Stay Focused: Keep your head up and eyes forward to help maintain good posture and balance.

Exercise overview

Exercise tips and tricks

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