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Quads · Band · Beginner

How to do Band Step-up Expanded

The band step-up is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping onto a platform with resistance provided by a band around the thighs, enhancing muscle activation and stability.

Band Step-up Expanded demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Band
Level
Beginner
Category
Legs

How to do Band Step-up Expanded, step by step

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

Muscles worked

Band Step-up Expanded works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Band Step-up Expanded in SPLYT

Band Step-up Expanded is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

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Every resistance band exercise → · The full exercise library →