라이브러리로시작 
끝 
운동 라이브러리
Barbell Step-Up
A single-leg movement stepping onto a box with a barbell on the back, building unilateral quad and glute strength and stability.
하체바벨Step-up
주동근
대퇴사두대둔근
협응근
햄스트링중둔근종아리
장비
바벨
패턴
Step-up
준비 자세
- 01Set a sturdy box about knee height.
- 02Take the bar from a rack onto the upper traps.
- 03Stand a short step behind the box.
- 04Place one full foot flat on the box.
수행
- 01Drive through the top foot to stand on the box.
- 02Bring the trailing foot up beside it.
- 03Step the trailing foot back down under control.
- 04Finish reps on one leg, then switch.
체크포인트
- -The top-leg heel does the work, not a push-off.
- -The knee tracks in line with the toes.
- -The torso stays tall under the bar.
- -The whole foot stays flat on the box.
흔한 실수
- -Bouncing off the bottom leg to cheat the drive.
- -Using a box so high the torso pitches forward.
- -Letting the working knee dive inward.
- -Dropping off the box instead of lowering with control.
프로그래밍 노트
- -Use 3 sets of 6 to 10 reps per leg.
- -Keep loads moderate; balance limits barbell step-up loading.
- -Progress box height before load once form is stable.