Resistance Band Split Squat

Resistance Band Split Squat


This exercise involves using a resistance band while performing a split squat. The resistance band adds extra resistance to the movement, making it more challenging and effective for building leg strength and stability.

Muscle Group

Equipment Required

Resistance Band Split Squat Instructions

  1. Place a resistance band around your thighs, just above your knees.
  2. Stand with your feet hip-width apart and step your left foot back about two feet.
  3. Keep your chest up and your core engaged as you lower your body down into a lunge position, bending both knees to about 90 degrees.
  4. Pause for a moment at the bottom of the movement, then push through your front heel to return to the starting position.
  5. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Resistance Band Split Squat Form & Visual

Resistance Band Split Squat

Resistance Band Split Squat Benefits

  • Targets multiple muscle groups including quadriceps, glutes, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels by adjusting resistance band tension or depth of squat
  • Requires minimal equipment and can be done at home or in a gym

Resistance Band Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Resistance Band Split Squat Variations & Alternatives

  • Resistance Band Bulgarian Split Squat
  • Resistance Band Curtsy Lunge
  • Resistance Band Reverse Lunge
  • Resistance Band Side Lunge
  • Resistance Band Walking Lunge