Step-Up With Kick Back Using Booty Bands
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Step-Ups and kick back provide a well-rounded way to get your heart rate up, burn calories, and tone your buttocks. It is an approachable, yet dynamic movement that combines a push and pull in the legs to perform correctly. Dominate step-ups with kickbacks by ending your workouts with ten minutes of continuous alternating step-ups using a light band, or no band if necessary. Perform these regularly and you’ll see a definitive improvement in the composition of your booty.
- Lift one foot onto an elevated platform with the booty band firmly around your mid to upper thighs
- Push through your heels as you straighten the leg on the platform to complete the step up portion
- Extend your lower leg out directly behind you and contract your glute muscles
- Hold momentarily before returning to starting position
Tips:
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Try and make 90-degree angles at your ankles and knees when you step up
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Put most of your weight on the midfoot to heel area of your bottom leg
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The longer your squeeze your glutes at the top the more challenging this exercies becomes
Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Calves, Abductors
Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12” Robust Booty Band (maximum resistance)
Force: Push
Position: Upright
