Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Petersen Step-Up

BodyweightCompoundEasy to learnOne side at a time
Front
Back
Primary

Works

Quads

You need

Weight plate

How to do itPictures · 3 steps
1Start
2Bottom
Main muscles
  1. 1Stand on a low step on the ball of one foot, heel raised
  2. 2Bend that knee forward over the toes, lowering the other heel
  3. 3Straighten the knee to rise

Most common mistake

Pushing off the floor with the other foot.

Watch a demo
B
For basketball
#19 of 27
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Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferFair
Injury protectionStrong
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ASingle-Leg Calf RaiseDumbbell
  • ATrap Bar DeadliftBarbell
  • SLateral BoundBodyweight

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