Trap Bar Step-Up

Step-up with the trap bar at your sides instead of dumbbells.

• Compound
• Barbell
• Beginner

How to do it

• Step onto the box with the bar at your sides without it hitting the box
• Step up by pushing through the heel of the leg on the box
• Do not push off the bottom leg, and lower under control

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Pull up under control without swinging, lower for 2 s braking the descent

Common mistakes

• Pushing off with your bottom leg
• A box so high that you have to lean the torso

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Step-Up
• Alternating Dumbbell Forward Lunge
• Bulgarian Split Squat