Legs · Resistance Band
Resistance Band Speed Step
How to do the resistance band speed step, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Loop a resistance band around your ankles or lower thighs and drop into an athletic stance. Drive your feet rapidly in place or laterally with quick, short steps, keeping constant outward tension on the band.
- 1Glutes and outer hips fighting the band on every step
- 2Quick, light foot contacts with the ground
- 3A low athletic stance held throughout
Common mistakes
- Do not let your knees cave inward
- Do not stand up tall and lose the stance
- Do not let the band go slack between steps
Muscles worked
The resistance band speed step mainly works the glutes, with the quads, calves, hamstrings, adductors, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- QuadsSupport
- CalvesSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- External RotatorsMinor
Kovo programs the resistance band speed step for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.