Band Single-Leg Split-Squat
Elevate your leg day with the Band Single-Leg Split-Squat! Strength, balance, and a killer burn, all in one banded exercise.
The Band Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: resistance bands or exercise bench.
Required Equipment
Band Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Band Single-Leg Split-Squat Variations and Alternatives
How to do the Band Single-Leg Split-Squat
Begin by securing a resistance band under the foot of your front leg, and grip the other end with both hands.
Place your rear foot on the bench behind you. Ensure your front foot is far enough forward that your knee does not pass your toes when you squat down.
Stand tall, with your chest up and core engaged. The band should be taut, but not stretched to its full capacity.
Lower your body by bending your front knee, making sure not to let the knee cave inward. Squat down until your front thigh is approximately parallel to the floor or as far as you can go without compromising form.
Pressing mainly through the heel of your front foot, extend your leg to return to the starting position.
Perform all the desired repetitions on one leg before switching to the other leg.
Maintain control throughout the movement and avoid using momentum to lift your body up.
Ensure that you have an appropriate resistance band for your strength level and that it is securely placed to prevent it from slipping. Adjust the band or your foot placement as needed to vary resistance and intensity.
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Band Single-Leg Split-Squat FAQs
What muscles does the Band Single-Leg Split-Squat work?
The Band Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Band Single-Leg Split-Squat?
Resistance bands or exercise bench.
Is the Band Single-Leg Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Assisted Bulgarian Split-Squat, Band Seated Leg Extension and Low-Box Band Single-Leg Split-Squat.
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