Barbell Step Ups:
Proper Step Up Form Tips

Use the tips for barbell step ups on this page so that you can learn proper technique and maximize the benefits of the step up exercise.

If you haven't covered the basics of the step up technique, then I suggest that you read the basic instructions on step ups before continuing.

Tips. Barbell step ups aren't really a doozy of an exercise, but there is still room for error. Follow these tips so you don't unnecessarily erode your results or raise your risk for injury.

• Correct Step Height. There technically is no "correct" height. It really depends on your goal. Higher steps work your hamstrings more, while lower steps work your quadriceps more. If you don't have a preference, I recommend you use the height that works your quads and hams equally: In the starting position, the thigh of your leading leg should be parallel to the floor.
• Distance Between Step & Trailing Leg. Just as the height of the step makes a difference in the muscle worked, so does the distance between the step and your trailing leg. The closer your trailing leg is to the step, the more your quadriceps are targeted. And the further your trailing leg is from the step, the more your gluteal muscles are targeted. Unless you're trying to target one of these muscle groups more, then I'd recommend using whatever distance feels most natural to you. Don't overthink it.
• Leading Foot Must Remain Flat. Your leading foot (i.e. the foot on the leg you are training) should stay flat on the platform throughout each repetition. This ensures you stay balanced and that the load is properly transferred to the correct leg muscles.
• Elevate Ball of Foot on Trailing Leg. Raise the ball (front part) of your foot to avoid cheating. This small modification prevents you from pushing off the ground with your trailing leg to gain momentum. Following this tip forces you to perform the technique using only the muscles in your front leg.
• Check for Clearance Before Takeoff. Before you begin, make sure that there are no obstructions that could get in your way. Since you'll be moving forward, upward and backward with a 7 foot bar on your back, the chances for bumping into something (or someone) are relatively high.
• Maintain an Almost Vertical Torso. Your torso should be pretty much erect. However, in order to train the leading leg, it is necessary to have your torso be slightly inclined to the front. The load should bear down on the heel of your leading leg. If you were to be completely erect, the load would be bearing down more onto the trailing leg, which you don't want.
• Don't Drop Hips Straight Down. When you are beginning the negative repetition, do not drop your hips straight down. This puts undue pressure on the knee joint. Instead, move your hips back as you reach back with your trailing leg and squat down with your leading leg.
• Same Number of Reps on Each Side. You will naturally have one leg that's weaker than the other. However, you shouldn't do more reps with one leg than with the other just because you can. After all, part of the reason for doing barbell step ups is to improve the symmetry of your legs' strength and mass.

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