For glute growth
For glute growth, Romanian deadlift rates higher on our research criteria: easier to progress, more stretch.
Step-up is easier on the joints.
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
Romanian Deadlift. Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.
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, step-up rates well ahead on our research criteria: more carry-over to cycling, easier to learn and fit in. Romanian deadlift does more to prevent injuries.
For glute growth, Romanian deadlift rates higher on our research criteria: easier to progress, more stretch. Step-up is easier on the joints. 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.
Step-up is easier: it’s easy to learn, while Romanian deadlift takes some practice.
Romanian deadlift needs a barbell, 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 Good for Romanian deadlift.