A step-up onto a box with a barbell across the upper back. Loads the working leg heavily while keeping your hands free of the weight.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
With a barbell on your upper back, stand facing a sturdy box or bench about knee height.
Place your whole working foot on the box.
Drive through that foot to stand up tall on the box.
Bring the trailing foot up beside it or let it hover.
Step down with the trailing leg first, lowering under control.
Complete all reps on one side, then switch.
Breathing: Exhale as you step up, inhale as you step down.
Whole foot on the box
Top leg does the lifting
Tall at the top
Bouncing off the bottom foot
Box so high the hips shift and the back rounds
Working knee caving in
Dropping off the box on the way down
Use a box that cannot tip or slide, and start lower than you think.
Only load a barbell once dumbbell step-ups are steady.