Barbell Step Up Knee Drive

A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in.

Legs Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Quads

Secondary

Glutes

Step by step

Set a sturdy box at about knee height and rack the bar across your upper back.
Stand close to the box, brace your core, and place one foot fully flat on top of it.
Drive through the full foot on the box to stand tall, keeping the chest up and bar steady.
At the top, drive the trailing knee up and forward to hip height in a sprint-style action.
Lower that leg back down and step the foot off the box under control with no thud.
Reset to the starting position and repeat for the prescribed reps before switching legs.

Log your sets. After a few weeks you will see whether it is moving. Free.