About this exercise
A unilateral lower-body strength movement that uses a resistance band to add tension to the classic split squat. It develops quad and glute strength while challenging balance and hip stability through the staggered stance.
Band Split Squat
Step by step instructions, muscle activation and variants for the Band Split Squat.
MediumGlutesQuadriceps
How to Perform
- Step one foot forward into a staggered stance and loop the resistance band under the front foot, holding both ends at shoulder height
- Stand tall with your torso upright and core braced
- Lower your back knee toward the floor by bending both knees to approximately 90 degrees
- Keep your front knee tracking over your toes and your weight centered over the front heel
- Drive through the front heel to return to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesInner thighs
About the Band Split Squat
The Band Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
