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Exercise 1001 · REF y8bYM8w

Band Single Leg Split Squat exercise animation

Band Single Leg Split Squat

Category
Upper Legs
Equipment
Band
Target
Quads

The band single leg split squat adds resistance to a unilateral squat pattern, building quad and glute strength on each leg independently while also demanding balance the whole rep. It's useful for catching strength imbalances a barbell squat can hide by letting the stronger leg compensate. Keep the torso upright and the front knee tracking over the foot rather than caving in.

How to Do the Band Single Leg Split Squat

  1. Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. Take a big step forward with your right foot and a smaller step back with your left foot.
  3. Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat on the other side.

Muscles Worked

The Band 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 One Arm Single Leg Split Squat Band One Arm 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 Single Leg Split Squat work?
The Band Single Leg Split Squat primarily targets the quads, with the glutes and hamstrings assisting.
What equipment do I need for the Band Single Leg Split Squat?
The Band Single Leg Split Squat is done with a band.
What's a good alternative to the Band 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.