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/Glutes

Step-Up

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Quads, Glutes

Also hamstrings

You need

Dumbbells, Plyo box

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Box at knee height
  2. 2Push through the top foot only
  3. 3Lower slowly, don’t drop

Most common mistake

Bouncing off the bottom foot.

Watch a demo

Good for

  • Top 10 for cycling
  • Easy on the joints and recovery

Compare with

vs Reverse Lungevs Bulgarian Split Squatvs Deficit Reverse Lunge
A
For cycling
#6 of 16
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Single-leg strength in a position close to the top of the pedal stroke.

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

  • AHack SquatMachine
  • ALeg PressMachine
  • ATrap Bar DeadliftBarbell
  • ABulgarian Split SquatDumbbell

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