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/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
B
For skiing
#16 of 23
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
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

  • SLateral BoundBodyweight
  • AReverse NordicBodyweight
  • ACopenhagen PlankBodyweight
  • SBulgarian Split SquatDumbbell

Takes

None yet
needed to post
280