Front-Rack Barbell Step-Up

The bar in the front rack demands a very upright core and posture; unilateral, it trains balance and quads.

• Compound
• Barbell
• Intermediate

How to do it

• Bar in the front rack, elbows high and trunk upright
• Stand up by driving through the heel of the foot on the box
• Control the descent, do not drop down

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Pushing off with your bottom leg
• Leaning your trunk forward under the bar

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs

Alternatives

• Step-Up
• Bulgarian Split Squat