Banded Alternating Box Step Ups
Banded alternating step-ups that build single-leg strength and glute activation.
Glutes & HipsIntermediateStrengthStep
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hamstrings, core, calves |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Step |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Place a band around the thighs and stand facing a box.
- Step one foot onto the box and drive through the heel to stand tall.
- Step down and immediately alternate legs.
- Keep the torso upright and core braced.
- Continue alternating for desired reps.
Equipment
- Box
- Resistance Band
Coaching tips
Benefits
Banded alternating step-ups that build single-leg strength and glute activation.
Common mistakes
Avoid pushing off the trailing leg or letting the knee cave.
Make it harder
Increase box height or band tension.
Make it easier
Remove the band or use a lower box.
Breathing
Exhale as you step up, inhale as you step down.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.