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All exercises

Band one arm single leg split squat

Intermediate

Band one arm single leg split squat is a compound resistance band exercise for the quads, also working the glutes and hamstrings.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstrings

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet hip-width apart and place a resistance band around your ankles.
  2. 2Extend one leg forward and rest the top of your foot on a bench or step behind you.
  3. 3Hold onto a support with one hand for balance.
  4. 4Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
  5. 5Push through your heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Barbell single leg split squatBarbell
  • Dumbbell single leg split squatDumbbell
  • Smith single leg split squatSmith machine
  • Band single leg split squatResistance band
  • Suspended split squatBodyweight
  • Barbell split squatBarbell

Easier variations

  • Split squatsBodyweight

Harder variations

  • Suspended split squatBodyweight
Logged today · 2 min restBand one arm single leg split squat

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