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All exercises

Band step-up

Beginner

Band step-up is a compound resistance band exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Place a band around your thighs, just above your knees.
  2. 2Stand facing a step or platform with your feet hip-width apart.
  3. 3Step up onto the platform with your right foot, pushing through your heel.
  4. 4Extend your left leg behind you, keeping it straight.
  5. 5Lower your left foot back down to the ground.
  6. 6Repeat with your left foot stepping up onto the platform.
  7. 7Continue alternating legs for the desired number of repetitions.

What to do instead

  • Barbell step-upBarbell
  • Dumbbell step-upDumbbell
  • Band squatResistance band
  • Curtsey squatBodyweight
  • Forward lungeBodyweight
  • Potty squat with supportBodyweight

Harder variations

  • Barbell step-upBarbell
  • Dumbbell step-upDumbbell
Logged today · 2 min restBand step-up

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