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 glutes
#10 of 29
See the full list →
Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionStrong
Loaded stretchStrong
ProgressionGood
Low costExcellent

A high box puts the front glute under load from a deep hip bend. Light on the joints, capped by balance.

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

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • ADeficit Reverse LungeDumbbell

Takes

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280