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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

Dumbbells setup →Plyo box setup →
How to do itPicture · 3 steps
  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
A
For glutes
#10 of 29
See the full list →
Research
75
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 75
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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