Barbell Knee Raise Step Up
Description
The barbell knee raise step up combines the step up with an explosive knee drive at the top of the step. With a barbell across the upper back, you step up onto a box and drive the trailing knee up high before stepping back down. The combo builds single-leg strength, explosive hip drive, and hip flexor strength.
Muscle Group
Equipment Required
Barbell Knee Raise Step Up Instructions
- Position a barbell across your upper back as in a back squat.
- Stand facing a sturdy box or bench at knee height.
- Step your right foot up onto the box and plant it firmly.
- Drive through your right heel to stand up onto the box.
- At the top, drive your left knee up toward your chest.
- Pause briefly with the knee high.
- Lower your left foot back down to the floor.
- Step your right foot down. Alternate legs each rep.
Barbell Knee Raise Step Up Form & Visual
Barbell Knee Raise Step Up Benefits
- Builds explosive single-leg power
- Strong hip flexor engagement
- Develops athletic step-and-drive pattern
- Builds quad and glute strength
- Useful for athletes who need leg power
- Functional movement pattern
Barbell Knee Raise Step Up Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors
- Core
- Hamstrings
Barbell Knee Raise Step Up Variations & Alternatives
- Barbell Step Up
- Box Step Up With Knee Drive
- Dumbbell Step Up
- High Knee Run
