Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Barbell, Bench or Step Platform
Intermediate
Squat
Glutes, Hamstrings
The front barbell step up builds quad strength and power while hitting your glutes hard. It trains single-leg stability and fixes muscle imbalances between legs.
1. Set up a barbell across your shoulders like you would for a squat. Place a bench or step in front of you that's about knee height. 2. Step your right foot onto the bench. Keep your weight on this front leg and drive through your heel to stand up tall. 3. Bring your left leg up to meet your right, standing fully on the bench. Don't use your back leg to push off the ground during the front barbell step up. 4. Step back down with your left leg first, then lower your right leg back to starting position with control. 5. Complete all reps on one leg before switching. The front barbell step up should be smooth and controlled throughout the movement.
• Keep the barbell tight across your shoulders and your core braced throughout the entire front barbell step up movement. • Drive through your heel on the bench, not your toes. This keeps the work in your quads and glutes where it belongs. • Don't lean forward or let your knee cave inward. Keep your chest up and knee tracking over your toe during the front barbell step up. • Control the step down. The lowering part builds just as much strength as stepping up does.
• Using your bottom leg to push off instead of driving through the working leg. This kills the point of the front barbell step up exercise. • Stepping onto a platform that's too high. Your knee should be at 90 degrees when your foot is on the bench. • Rushing through reps. The front barbell step up needs to be controlled to work properly and avoid injury.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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