For glute growth
For glute growth, the two are close. Reverse lunge rates slightly higher: more stretch.
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
Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.
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, reverse lunge and step-up score the same on every criterion, so use whichever is free, or both.
For quad growth, the two are close. Reverse lunge rates slightly higher: more stretch. Step-up is easier on the joints.
For glute growth, the two are close. Reverse lunge rates slightly higher: more stretch. 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.
Reverse lunge needs dumbbells, 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 reverse lunge.