The band one arm single leg split squat is a lower body exercise that targets the quadriceps, with secondary emphasis on the glutes and hamstrings. It involves performing a split squat on one leg with the rear foot elevated and a resistance band around the ankles, challenging balance and unilateral strength.
Also Works
GlutesHamstrings
How to Perform
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.
Pro Tips
•Hold the band in one hand at shoulder height and use the opposite leg as the front leg for a contralateral loading pattern.
•Keep your front knee tracking over your toes and do not let it collapse inward.
•Lower until your back knee nearly touches the ground for a full range of motion.
Common Mistakes
•Leaning too far forward over the front leg instead of keeping the torso upright.
•Not stepping far enough apart, which limits the depth and range of motion of the split squat.
•Losing balance because the single-arm band hold creates an asymmetric load that was not anticipated.
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