Band single leg split squat

Band single leg split squat

The band single leg split squat is a fantastic exercise that targets several muscle groups simultaneously, making it a highly effective lower body workout. This exercise primarily emphasizes the quadriceps, hamstrings, glutes, and core muscles. It can be performed using resistance bands, adding an extra challenge to your routine. The unique aspect of the band single leg split squat is that it helps to improve balance and stability while increasing lower body strength. This exercise can be especially beneficial for athletes participating in sports that require unilateral movements, such as running or jumping. By isolating each leg individually, this exercise helps to address muscle imbalances that may exist, ultimately contributing to better overall body stability. Additionally, the bands provide variable resistance throughout the movement, making the exercise more challenging, which can lead to greater muscle development and strength gains over time. Incorporating band single leg split squats into your workout routine can enhance your lower body strength, improve muscle symmetry, and enhance overall athletic performance. Remember to start with lighter resistance bands and gradually increase the intensity as you become more comfortable with the exercise. Stay consistent, and you'll soon reap the benefits of this dynamic lower body exercise.


  • Start by standing with your feet shoulder-width apart.
  • Place a resistance band around your thighs, just above your knees.
  • Shift your weight onto your left leg and extend your right leg in front of you.
  • Bend your left knee and lower your body down into a squat position.
  • Keep your chest upright and your core engaged throughout the movement.
  • Push through your left heel to return to the starting position.
  • Repeat for the desired number of repetitions and then switch sides.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize effectiveness and reduce the risk of injury.
  • Incorporate a variety of resistance bands with different levels of tension to progressively challenge your muscles as they adapt and get stronger.
  • Engage your core and keep your back straight throughout the movement to maintain stability and prevent excessive stress on your lower back.
  • Control your movement and avoid using momentum. Slow and controlled reps will better activate the muscles and improve overall strength.
  • Experiment with different foot positions to target different muscles. Placing your front foot closer to the band will emphasize your glutes, while placing it farther will engage your quads more.
  • Perform the exercise in front of a mirror to visually check your form and alignment. This can help you correct any imbalances or weaknesses.
  • Gradually increase the resistance of the band as your strength improves. This will promote muscle growth and continued progress.
  • Combine the band single leg split squat with other lower body exercises to create a well-rounded workout that targets all major muscle groups.
  • Ensure that your knee is tracking in line with your toes during the movement, to prevent excessive stress on the knee joint.
  • Remember to warm up before starting any exercise routine. Dynamic stretches and mobility exercises can help prepare your muscles and joints for the workout.


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