PlanWorkouts

Exercise 0987 · REF arsYEd3

Band One Arm Single Leg Split Squat exercise animation

Band One Arm Single Leg Split Squat

Category
Upper Legs
Equipment
Band
Target
Quads

The band one-arm single-leg split squat adds an upper-body pulling element to a lower-body unilateral movement, so balance, quads, and glutes all get challenged simultaneously. It's a demanding combination exercise more suited to conditioning circuits than pure strength work. Keep the back knee tracking straight down rather than caving inward as fatigue sets in.

How to Do the Band One Arm Single Leg Split Squat

  1. Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. Extend one leg forward and rest the top of your foot on a bench or step behind you.
  3. Hold onto a support with one hand for balance.
  4. Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
  5. Push through your heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Band One Arm Single Leg Split Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads Barbell Clean And Press Barbell Clean And Press Barbell · Quads

Equipment Alternatives

Don't have band? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Band One Arm Single Leg Split Squat work?
The Band One Arm Single Leg Split Squat primarily targets the quads, with the glutes and hamstrings assisting.
What equipment do I need for the Band One Arm Single Leg Split Squat?
The Band One Arm Single Leg Split Squat is done with a band.
What's a good alternative to the Band One Arm Single Leg Split Squat?
If you don't have access to a band, the All Fours Squad Stretch targets the same quads using body weight instead.