How to do Front Rack Step Ups Correctly and Safely

This post may contain affiliate links: meaning we may receive a commission if you use them

 

INTRODUCTION

Single Leg Training is a movement pattern that is often overlooked in many training programs. Exercises that allow you to train one side of your body individually are great for unilateral strength development while allowing you to identify any imbalances between the two legs. Furthermore, single leg training lends itself to many real-world applications as we are constantly using one leg to accomplish many tasks

FRONT RACK STEP UP FORM VIDEO

BENEFITS OF THE FRONT RACK STEP UP

  • The Front Rack Step Up strengthens the entire leg musculature including the quads, the hamstrings, the glutes as well as the core muscles

  • Provides a great low impact alternative to the Squat movement pattern

  • Improves overall total body balance through the single leg

MUSCLES WORKED DURING THE FRONT RACK STEP UP

  • Quadriceps

  • Adductors

  • Glutes

  • Core

  • Upper Back

PERFORMING THE FRONT RACK STEP UP WITH GOOD TECHNIQUE

  • Obtain two dumbbells and position them on your anterior shoulders with your elbows pointing forward and outwards

  • Stand approximately 6-12 inches away from a bench/stand/sturdy chair

  • The bench should at a height equivalent to the height of your knee

  • Place one foot on the bench, ensuring that your working leg is at a 90-degree angle to the floor and your back leg is completely straight

  • Squeeze your glutes and keep your core engaged

  • Keeping your upper body as stable as possible, begin driving your front foot into the bench

 

 

  • Keep your knee in line with your toe (do not allow any medial translation of your knee)

  • Try your best to not push off or use any momentum with the back leg

  • Once your front long is fully extended, begin the descent in a smooth controlled fashion

  • Again do not let your knee have any deviation from its neutral position

  • It is easier to complete all of the repetitions in one leg before moving on to the next

COMMON MISTAKES

USING TOO MUCH MOMENTUM

This movement works best in a controlled manner. Focus on using the front leg for the majority of the exercise. Try not to push off the back leg.

BENDING AT THE SPINE

The bench height is probably too high or you are using too much weight. Your spine should remain erect.

NOT KEEPING YOUR KNEE IN LINE WITH YOUR TOES

Always keep your knee in line with your toes. This is the most efficient position for your knee and provides a mechanically safe movement pattern.

HOW CAN I INTEGRATE THE STEP UP INTO MY TRAINING?

Check out The WCT Best Workout Template For Busy Professionals to find a simple way to add the front rack step up and other great exercises into your routine.

FRONT RACK STEP UP ALTERNATIVES


Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day!

Sharing is caring!

Share on facebook
Share on twitter
Share on pinterest
Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. Learn more about them here.

Learn More About Them Here
Need A Simple Workout Program That Only Takes 30 Minutes?

Download A FREE Copy Of The WCT Workout Template To...

Get a complete list of which exercises you should do and how to do them to get the best science-based results. (Especially if you don't have a lot of time to exercise.)
SEND ME THE TEMPLATE NOW

A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day)

Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise.)
Send Me The Template Now

The WCT Calisthenics Workout Tempates

Included you will recieve two different templates
A 4 Day/Week Upper Lower Workout Template
A 3 Day/Week Push Pull Legs Template
DOWNLOAD YOUR FREE TEMPLATES TODAY
wct-3-day-email-mock-up

Learn 3 Incredibly Simple Strategies That You Can Use Right Now To Eat Healthier & Lose Weight

These are the same strategies we use every day despite working 80+ hours a week!
Start Lesson 1
Note: When you click the button, you will be joining The White Coat Trainer email list. You may unsubscribe at any time

Don't Know What To Eat?

Download this valuable FREE Table that goes over the best foods from each category (so that you no longer need to guess which foods are healthy and which one's arent)
YES- SEND ME THE TEMPLATE NOW

The WCT's Best Compound Exercises E-Book

Download this valuable FREE E-Book that goes over the best compound exercises for each body part (so that you stop wasting your time doing mediocre exercises)
YES- SEND ME THE TEMPLATE NOW

Want To Build Muscle & Gain Strength But You Don't Know How To Get Started?

Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results!
YES- SEND ME THE CHECKLIST NOW!

Want To Build Muscle & Gain Strength But You Don't Know How To Get Started?

Get 4 Free Full-Body Workouts plus a 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results!
YES- SEND ME THE  PDF NOW

4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!)

Download this valuable FREE PDF that goes over the best exercises to do to + the top 10 mistakes you need to avoid in order to get the best science-based results!
SEND ME THE  WORKOUTS NOW

Wait...Don't Forget Your Free Workout Template!

Download Now