Band Single Leg Split Squat

Targets the quads and glutes. The band adds resistance to the unilateral movement, increasing the challenge to balance and leg strength.

Exercise Details

Level: Beginner
Body Area: lower
Type: squat
Mechanics: Compound
Movement: Unilateral

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Anchor the band low and loop it around your waist or hold handles. Place one foot on a bench behind you. Stand tall on the front leg.

Instructions

1. Lower your hips until your front thigh is parallel.
2. Keep the front knee aligned with your ankle.
3. Drive back up to the start.
4. Maintain an upright torso.
5. Switch legs.

Common Mistakes

1. Front knee moving too far forward.
2. Losing balance.
3. Rear foot doing too much work.

Alternative Exercises

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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