Band Split Squat

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Exercise overview

Training details

Quadriceps Glutes Hamstrings

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Step one foot onto the center of a resistance band, bring the band securely across your upper back or shoulders, and place the other foot behind you.
02Establish a stable split stance, stand upright, and brace your trunk while keeping most of the working pressure through the front foot.
03Bend both knees to lower vertically, keeping the front knee aligned with its toes and the front heel planted.
04Drive through the front foot to return to standing without allowing the knee to collapse inward or the band to slip.
05Complete the prescribed repetitions, then anchor the band beneath the other foot and switch your stance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Anti-Rotation Split Squat Harder progressionBand Split Squat with Horizontal Pallof Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse Lunge

Comparable substituteBulgarian Split Squat

Comparable substituteForward Lunge

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