Resistance-Band Step-Out Squat
Tone your glutes & thighs with Resistance-Band Step-Out Squats! Strengthen your lower body & improve stability. Feel the burn!
The Resistance-Band Step-Out Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs), core and hamstrings. You'll need: resistance bands.
Required Equipment
Resistance-Band Step-Out Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Long Thigh (sartorius); Hip Adductors; Deep Core (transverse abdominis); Hamstrings
Resistance-Band Step-Out Squat Variations and Alternatives
How to do the Resistance-Band Step-Out Squat
Place a resistance band around your legs, just above your knees.
Stand with your feet shoulder-width apart ensuring tension on the band. Keep your back straight, core engaged, and hands clasped in front of your chest.
Lower into a squat position, pushing your hips back and down while keeping your chest lifted.
While maintaining the squat position, step one foot out to the side as far as you can against the resistance of the band.
Bring the stepping foot back into the shoulder-width stance while still in the squat position.
Repeat the step-out motion with the other foot, ensuring you maintain squat depth and tension on the band throughout the exercise.
Alternate stepping each foot out for the desired number of reps before returning to a standing position to complete one set.
Remember to keep the movement controlled, and avoid letting your knees cave in as this can reduce the effectiveness of the exercise and potentially cause injury.
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Resistance-Band Step-Out Squat FAQs
What muscles does the Resistance-Band Step-Out Squat work?
The Resistance-Band Step-Out Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs), core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Resistance-Band Step-Out Squat?
Resistance bands.
Is the Resistance-Band Step-Out Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Step-Out Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Step-Out Squat variations and alternatives?
Similar exercises include the Alternating Step-Out, Band Single-Leg Split-Squat, Low-Box Band Single-Leg Split-Squat and Loop-Band Split-Squat.
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