Barbell Step-Ups
How to do it
- Set the bar across your upper back as for a squat and stand in front of a box.
- Place one whole foot on the box.
- Drive through that heel to stand up.
- Step back down under control, keeping your torso upright.
- With a bar on your back, use a lower box than you would unloaded - stepping down is where balance goes.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 90%
- Glutes 80%
- Hamstrings 35%
- Calves 35%
- Lower back / erectors 25%
- Adductors (inner thigh) 25%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
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