For running
For running, single-leg RDL rates higher on our research criteria: more injury protection.
Both are good choices that build different things for running, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Single-Leg RDL. Hamstring and hip strength one leg at a time, matching how you run.
Step-Up. Single-leg strength in a running-like position, with very little to learn.
For skiing & snowboarding, single-leg RDL rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection.
For running, single-leg RDL rates higher on our research criteria: more injury protection. Both are good choices that build different things for running, so a plan can use both.
Step-up is easier: it’s easy to learn, while single-leg RDL takes some practice.
Single-leg RDL 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.
Single-leg RDL: it rates Strong for injury protection in our research rubric, against Good for step-up.