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Resistance Band Step-Up
A resistance band step-up onto a platform that targets glutes and quads to build lower body strength, balance, and conditioning; provides variable resistance for increased muscle activation.
About Exercise
Equipment
Bands, Plyometric Box
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a loop resistance band just above your knees and position a sturdy platform in front of you at knee height. Stand facing the platform with feet hip-width apart, core engaged.
- Place your entire lead foot on the platform center.
- Drive through your heel to lift your body up, pushing against the band's resistance.
- Bring your trailing foot up to meet the lead foot on top.
- Squeeze glutes at the top and keep knee aligned over toes.
- Slowly lower trailing foot to ground in control.
- Step lead foot down to return to start.
- Switch lead leg after reps.
Coaching Tips
Form Cues
- Push through heel
- Knees track toes
- Core tight
- Band tension constant
- Chest up
Breathing
Inhale as you descend, exhale as you drive up while bracing your core.
Tempo
2-0-2
Range of Motion
Step up until lead thigh is parallel to ground or higher if form allows; descend until trailing foot fully touches ground without knee lockout.
Safety
Safety Notes
- Inspect band for damage before use
- Use stable platform to prevent slip
- Choose appropriate band resistance
- Avoid if acute knee pain
- Maintain knee-toe alignment
Spotting
No spotter needed; use handrail for balance if beginner.
Common Mistakes
- Leaning forward
- Knee caving in
- Using momentum
- Partial foot on platform
- Rushing descent
When to Avoid
- Acute knee injury
- Hip instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic bodyweight step-up
- Hip hinge proficiency
Also known as
Banded Step-Up, Band-Resisted Step-Up, Loop Band Step-Up
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