TIERS
ExploreTrainFeed
TIERS

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 itPicture · 3 steps
  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
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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

Takes

None yet
Free account needed to post
280