Step-Up With Kick Back Using Booty Bands

At a Glance

Exercise Muscle

Legs, Glutes

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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.



  1. Lift one foot onto an elevated platform with the booty band firmly around your mid to upper thighs
  2. Push through your heels as you straighten the leg on the platform to complete the step up portion
  3. Extend your lower leg out directly behind you and contract your glute muscles
  4. Hold momentarily before returning to starting position



  • Try and make 90-degree angles at your ankles and knees when you step up

  • Put most of your weight on the midfoot to heel area of your bottom leg

  • 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

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