About this exercise
A unilateral lower-body exercise that uses a resistance band to add progressive tension to a stationary split squat position. It targets the quadriceps and glutes while challenging single-leg balance and hip stability.
Band Single Leg Split Squat
Step by step instructions, muscle activation and variants for the Band Single Leg Split Squat.
MediumGlutes
How to Perform
- Stand with the resistance band anchored under your front foot, holding the other end at shoulder height
- Step your rear foot back into a staggered stance, keeping your torso upright
- Lower your rear knee toward the floor while keeping your front knee tracking over your toes
- Drive through the front heel to push back up to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
Glutes
Secondary
QuadricepsCalvesInner thighs
About the Band Single Leg Split Squat
The Band Single Leg 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.
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