For glute growth
For glute growth, step-up rates higher on our research criteria: more of the work on the glutes, easier on the joints.
Leg press is easier to progress.
Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Leg Press. Deep leg presses with the feet high work the glutes through a big hip bend, though the quads often give out first.
Step-Up. A high box puts the front glute under load from a deep hip bend. Light on the joints, capped by balance.
For cycling, leg press rates higher on our research criteria: more carry-over to cycling. Step-up is easier to learn and fit in.
For quad growth, leg press rates well ahead on our research criteria: easier to progress, more of the work on the quads. Step-up is easier on the joints.
For skiing & snowboarding, leg press rates higher on our research criteria: more carry-over to skiing & snowboarding. Step-up is easier to learn and fit in.
For running, step-up rates well ahead on our research criteria: more carry-over to running, easier to learn and fit in.
For glute growth, step-up rates higher on our research criteria: more of the work on the glutes, easier on the joints. Leg press is easier to progress. Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Leg press needs a machine, so for most people it’s a gym exercise. 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 leg press.