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All exercises

Band single leg split squat

Intermediate

Band 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. 2Take a big step forward with your right foot and a smaller step back with your left foot.
  3. 3Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
  4. 4Push through your right heel to return to the starting position.
  5. 5Repeat on the other side.

What to do instead

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

Easier variations

  • Split squatsBodyweight

Harder variations

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

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