Resistance Band Adduction Split Squat
Description
The resistance band adduction split squat is a split squat with a resistance band anchored to the side, pulling the front leg outward. To maintain the split stance against the band tension, the adductors and glutes have to fire harder than usual. The drill builds inner thigh strength alongside the squat.
Muscle Group
Equipment Required
Resistance Band Adduction Split Squat Instructions
- Anchor a resistance band at ankle height to your side.
- Loop the band around your front (right) thigh just above the knee.
- Step the right leg forward into a split stance.
- Position the left leg behind in lunge position.
- Brace your core and pull your shoulders back.
- Lower into a split squat by bending both knees.
- Resist the band pulling your right knee outward by activating the adductors.
- Drive up through the front foot to standing. Switch sides after the set.
Resistance Band Adduction Split Squat Form & Visual
Resistance Band Adduction Split Squat Benefits
- Strong adductor engagement
- Builds inner thigh strength
- Trains knee tracking
- Different stimulus than standard split squat
- Useful for hip stability work
- Adds variety to leg training
Resistance Band Adduction Split Squat Muscles Worked
- Adductors
- Quadriceps
- Gluteus maximus
- Hamstrings
Resistance Band Adduction Split Squat Variations & Alternatives
- Split Squat
- Bulgarian Split Squat
- Lateral Lunge
- Cossack Squat
