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
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.
Pro Tips
•Place the band around your ankles and take a wide split stance with your front foot flat and back foot on the toes.
•Lower straight down until the back knee nearly touches the floor, keeping the front knee over the toes.
•Drive up through the front heel to return to standing, keeping tension on the band throughout.
Common Mistakes
•Stepping too narrow, which limits depth and makes balance difficult.
•Leaning the torso too far forward over the front knee instead of staying upright.
•Letting the front knee cave inward, especially with the band pulling at the ankle.