Band Split Squat
Description
The band split squat adds band tension to a stationary split squat by standing on the band with your front foot and holding the ends at your shoulders. The band provides increasing resistance as you stand, loading the lockout of the split squat.
Muscle Group
Equipment Required
Band Split Squat Instructions
- Stand on a resistance band with your right foot. Hold both ends at shoulder height.
- Step your left foot back into a split stance.
- Lower your left knee toward the floor by bending both knees.
- Descend until your left knee is just above the floor.
- Drive through your right foot to stand against the band tension.
- The band provides increasing resistance as you rise.
- Complete reps on one side, then switch.
- Use a thicker band for more resistance.
Band Split Squat Form & Visual
Band Split Squat Benefits
- Adds progressive resistance to split squats
- Increasing tension at the top loads the lockout
- Builds single-leg strength at home
- Highly portable
- Easy to scale by band thickness
- Useful when no weights are available
Band Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
Band Split Squat Variations & Alternatives
- Dumbbell Static Lunge
- Resistance Band Lunge
- Band Squat
- Band Bulgarian Split Squat
- Band Reverse Lunge
