Band step-up

Band step-up

The band step-up is a dynamic lower body exercise that targets the muscles in your legs and glutes. This exercise is a great way to strengthen your lower body and improve your balance and stability. It can be done using a resistance band or loop band, which adds an extra challenge to the traditional step-up exercise. To perform the band step-up, you'll need a stable elevated surface like a step or a sturdy box. Start by placing one foot on the step, keeping your heel firmly planted and your toes pointing forward. Engage your core and maintain a straight back throughout the exercise. Place the resistance band around your thighs, just above the knees, to add resistance and engage your hip muscles. As you lift your body up onto the step, use the muscles in your standing leg to push yourself up, making sure to avoid using momentum. Keep your shoulders back and your chest lifted. Slowly lower yourself back down to the starting position, allowing your foot to lightly touch the ground before repeating the movement. Be mindful of your body alignment and control as you perform the exercise. By incorporating band step-ups into your fitness routine, you can enhance your leg and glute strength, improve your overall balance, and promote better stability. Add this exercise to your workout to challenge your lower body muscles in a new and effective way. Keep in mind that proper form and technique are essential for maximizing the benefits of any exercise.


  • Start by placing a resistance band just above your knees.
  • Stand facing a step, with your feet hip-width apart.
  • Engage your core and step onto the center of the step with one foot.
  • Press through the heel of your stepping foot and lift your body up onto the step.
  • Keep your knee in line with your toes and maintain a strong posture.
  • Step back down with control, leading with the same foot.
  • Repeat the step-up with the opposite foot.
  • Continue alternating between legs for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles to stabilize your body.
  • Start with a light resistance band and gradually increase the difficulty.
  • Ensure that your knee remains aligned with your toes as you step up.
  • Drive through your front heel while stepping up to maximize muscle activation.
  • Perform the exercise in a slow and controlled manner to get the most out of each rep.
  • Avoid using momentum or relying on your back leg to push yourself up.
  • Place your foot fully on the step or elevated surface to challenge your balance.
  • If using dumbbells, keep your arms relaxed by your sides throughout the exercise.
  • Remember to breathe rhythmically throughout the movement for better oxygenation.


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