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Upper Legs Exercise · Band

Band Step-Up exercise animation

Band Step-Up

Category
Upper Legs
Equipment
Band
Target
Glutes

The band step-up adds resistance to a unilateral movement that already builds real single-leg strength and balance, with the band making the top of each step noticeably harder than bodyweight alone. It's a good stepping stone before loading step-ups with dumbbells. Drive through the heel of the stepping leg rather than pushing off the trailing foot, which is the easiest way to cheat the rep.

How to Do the Band Step-Up

  1. Loop a band around your thighs, just above the knees.
  2. Stand facing a step or platform, feet hip-width apart.
  3. Step up onto the platform with your right foot, driving through your heel.
  4. Extend your left leg straight out behind you.
  5. Lower your left foot back down to the floor.
  6. Repeat the step-up, this time leading with your left foot.
  7. Keep alternating legs for your desired number of repetitions.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Band Step-Up primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Step-Up work?
The Band Step-Up primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Band Step-Up?
The Band Step-Up is done with a band.
What's a good alternative to the Band Step-Up?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.