Legs · Resistance Band
Resistance Band Squat Step Out
How to do the resistance band squat step out, 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
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Loop a resistance band around your legs just above the knees and drop into a half squat. Holding the squat, step one foot out to the side against the band, then bring it back, alternating sides while keeping tension on the band.
- 1Feel your glutes and outer hips fighting the band on each step
- 2Stay low in the squat and keep constant tension on the band
- 3Drive your knees out so the band stays loaded
Common mistakes
- Don't stand up out of the squat between steps
- Avoid letting your knees cave inward against the band
- Don't let the band snap your foot back; control the return
Muscles worked
The resistance band squat step out mainly works the glutes and quads, with the hamstrings and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the resistance band squat step out 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.