Description
Elevated step-ups are a dynamic single leg exercise that offers numerous variations and ways to scale intensity. When performed correctly, they help build strength and tone in the glutes, hips, and legs. Lateral step-ups are highly effective at targeting the gluteus medius, a muscle that is commonly ignored. The functional movement, especially when combined with our mini loop booty bands, improves balance, proprioception, and lateral mobility which all hone your daily movement patterns and help prevent injury.
Start next to a step (no higher than shin height) in an athletic position with knees bent
Take a sideways step up with one foot onto the surface while pushing through the heel of your foot on the ground
Bring your bottom foot up to the top foot and then return to starting position
Repeat on opposite side when your set is complete
Tips:
Maintain your weight planted in your heels and keep your tailbone tucked in
At the bottom of your knee bend, your knee should not travel forward past your toes — push your glutes back if they do
Pull yourself with your top leg instead of pushing yourself up with your bottom leg
Brace your core during landing
Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Adductors, Calves
Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12” Robust Booty Band (maximum resistance)
Force: Pull
Position: Upright
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