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Upper Legs · Barbell
Barbell Step Up Balance on Box
Barbell Step Up Balance on Box is an intermediate compound balance exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell, a box and a step. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Balance
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
Secondary muscles
- Hamstrings · Biceps Femoris
- Calves · Gastrocnemius
How to do Barbell Step Up Balance on Box
- Stand facing a box with a barbell resting on your upper back and your feet hip-width apart.
- Step up onto the box with one foot, driving through the heel and extending your leg to lift your body up.
- As you rise, bring the opposite knee up until your thigh is parallel to the ground, balancing momentarily at the top.
- Lower the raised leg back down with control, then step off the box to return to the starting position.
Form tips
- Focus your eyes forward to help maintain balance.
- Step up with control, not momentum, to properly engage your muscles.
- Push through the heel of your leading foot, not the toes.
Barbell Step Up Balance on Box alternatives
More quads exercises
Barbell Step Up Balance on Box FAQ
What muscles does Barbell Step Up Balance on Box work?
Barbell Step Up Balance on Box mainly works the quads in the upper legs (Quadriceps Femoris and Gluteus Maximus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Step Up Balance on Box?
You need a barbell, a box and a step.
How many sets and reps of Barbell Step Up Balance on Box should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Step Up Balance on Box good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Step Up Balance on Box burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Barbell Step Up Balance on Box?
Other exercises for the quads include Bodyweight Step-Up on Step Box, Kettlebell Step Up, Kettlebell Step-Up (Variation 2) and Step Up on Chair Bodyweight.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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