Barbell Step-Up
How to do it
Starting position
- Set the box height. When you step onto it, your knees should not be higher than your hips.
- Rest the bar on your shoulders like a back squat.
- Stand in front of the box and place your entire foot on top of the box.
- Keep your chest up and brace your abs.
Movement
- Drive through the heel on the box to lift your body up.
- Do not push off the floor with your back leg, and use only your front leg.
- At the top, squeeze your glutes and pause briefly.
- Resist with your front leg as you slowly step down.
Breathing
Exhale as you step up, inhale as you step down.
Cautions
- If you kick off the floor with your back foot, it stops being an exercise for your front leg.
- If you land heavily on the way down, the impact on your knees is heavy.
- If the box is slippery or wobbly, do not perform this with a barbell on your back.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Abs |
| Equipment |  Barbell Power rack / half rack / squat rack Box or step |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
19 similar exercises
Representative exercise: Step-up
- Step-up
- Bodyweight Step over Box
- Stair-up (Demo 2)
- Stair Climb
- Bodyweight Step-Up
- Dumbbell Step-Up
- Kettlebell Step-Up
- Dumbbell Step over Box
- Cable Step-up
- Band Step-Up
- Smith Step up
- High Box Step-up
- Step-Up on Box
- Step-Up on Chair
- Bodyweight Step-Up on Stepbox
- Dumbbell Single Leg Step-Up
- Dumbbell Step-up (VERSION 2)
- Cable Unilateral Step-up
- Step-up on Chair (VERSION 2)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell LungeEasierBarbell Lunge TwistEasierDumbbell Goblet Split SquatSimilar exerciseBand Split SquatSimilar exerciseLateral Step-UpSame muscle · different equipmentBodyweight Reverse LungeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.