Weighted Step

Step-ups performed on a box with a loaded barbell across your shoulders to build unilateral leg strength and lower body power.

Instructions

1. Set up a sturdy box at approximately knee height in front of you.
2. Position a loaded barbell across the back of your shoulders, securing it as you would for a back squat.
3. Stand facing the box with feet hip-width apart and about 12 inches away.
4. Step your right foot onto the box, pressing through your right heel.
5. Drive through your right leg to bring your body up onto the box.
6. Complete the movement by bringing your left foot up onto the box to stand upright.
7. Step back down with your left leg first, returning to the starting position.
8. Repeat for the prescribed repetitions on one leg, then switch sides.

Tips

• Focus on driving through the heel of the stepping leg rather than the toes.
• Keep your torso upright and core engaged throughout the movement.
• Ensure the box is stable and at an appropriate height—aim for 20-24 inches for most people.
• Maintain control while stepping down to avoid putting excessive stress on your knees.
• Perform all repetitions on one leg before switching to the other leg.
• For safety, ensure the barbell is properly secured and well-balanced on your shoulders.