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
Common Mistakes
Common mistakes content is coming soon.
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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