Liftworthy
ExploreTrainFeed
Liftworthy

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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
C
For quads
#30 of 33
See the full list →
Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AReverse NordicBodyweight

Takes

None yet
needed to post
280