Target Muscle

    Quads

    Equipment

    Resistance Band

    Difficulty

    Intermediate

    Category

    Strength

    LegsResistance Band

    Band Single Leg Split Squat

    The band single leg split squat is a lower body exercise targeting the quads, with secondary emphasis on the glutes and hamstrings. It uses a resistance band for added tension and requires balance and coordination.

    Also Works

    GlutesHamstrings

    How to Perform

    1. 1

      Stand with your feet hip-width apart and place a resistance band around your ankles.

    2. 2

      Take a big step forward with your right foot and a smaller step back with your left foot.

    3. 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. 4

      Push through your right heel to return to the starting position.

    5. 5

      Repeat on the other side.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Quads Exercises

    Master The Band Single Leg Split Squat with Forge

    Get personalized coaching, form feedback, and workout plans featuring Band Single Leg Split Squat and other exercises tailored to your goals.

    Join the Waitlist