Step-Up With Kick Back Using Booty Bands

Description

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:

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