For glute growth
For glute growth, step-up rates higher on our research criteria: easier on the joints.
Bulgarian split squat gives more stretch.
Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Bulgarian Split Squat. A deep stretch for the front leg’s glute; lean forward to shift more work there. Balance and fatigue make it hard to load.
Step-Up. A high box puts the front glute under load from a deep hip bend. Light on the joints, capped by balance.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running, more injury protection. Step-up is easier to learn and fit in.
For cycling, Bulgarian split squat rates higher on our research criteria: more carry-over to cycling. Step-up is easier to learn and fit in.
For quad growth, Bulgarian split squat rates well ahead on our research criteria: more stretch, more of the work on the quads. Step-up is easier on the joints.
For hybrid & fitness racing, Bulgarian split squat rates well ahead on our research criteria: more carry-over to hybrid & fitness racing, more injury protection. Step-up is easier to learn and fit in.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection. Step-up is easier to learn and fit in.
For glute growth, step-up rates higher on our research criteria: easier on the joints. Bulgarian split squat gives more stretch. Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Step-up is easier: it’s easy to learn, while Bulgarian split squat takes some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Step-up needs dumbbells and a plyo box, so for most people it’s a gym exercise.
Step-up: it rates Excellent for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.