For glute growth
For glute growth, deficit reverse lunge rates higher on our research criteria: more stretch, easier to progress.
Step-up is easier on the joints.
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
Deficit Reverse Lunge. The deficit lets you sink lower, stretching the glute of the front leg under 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 glute growth, deficit reverse lunge rates higher on our research criteria: more stretch, easier to progress. Step-up is easier on the joints. 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.
About the same: both are easy to learn.
Deficit reverse lunge needs dumbbells and a weight plate, 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 Strong for deficit reverse lunge.