Band One Arm Single Leg Split Squat
Description
The band one arm single leg split squat is a banded split squat variation that uses a single resistance band held in one hand. The band is anchored under the front foot, and the lifter performs a split squat while holding tension. It builds single leg strength with portable load.
Muscle Group
Equipment Required
Band One Arm Single Leg Split Squat Instructions
- Stand in a split stance with the front foot on a resistance band.
- Grip the band handle with one hand at shoulder height.
- Brace your core and keep the chest up.
- Lower the back knee toward the floor.
- Stop just above the floor with the front shin near vertical.
- Drive through the front foot to stand back up.
- Squeeze the front glute at the top.
- Finish all reps then switch sides.
Band One Arm Single Leg Split Squat Form & Visual
Band One Arm Single Leg Split Squat Benefits
- Builds single leg strength
- Loads the front leg
- Useful split squat variation
- Trains balance
- Strong band squat
- Builds the quads
- No barbell needed
Band One Arm Single Leg Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
Band One Arm Single Leg Split Squat Variations & Alternatives
- Bulgarian Split Squat
- Lunge
- Reverse Lunge
- Goblet Squat
