Side Banded Step Up with Knee Tuck
Lateral banded step-up with a knee tuck that builds single-leg power and basketball footwork strength.
Glutes & HipsIntermediateStrengthStep
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hips, core, hip flexors |
|---|---|
| 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 or ankles and stand beside a box.
- Step laterally onto the box and drive the trailing knee up into a tuck.
- Squeeze the glute of the working leg at the top.
- Step down under control.
- Complete reps then switch sides.
Equipment
- Box or Step
- Resistance Band
Coaching tips
Benefits
Lateral banded step-up with a knee tuck that builds single-leg power and basketball footwork strength.
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 the knee tuck.
Breathing
Exhale as you step up and tuck, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15-20 repsGeneral 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.