Quads · Band · Intermediate
How to do Band One Arm Single Leg Split Squat
The band one arm single leg split squat is a lower body exercise that targets the quadriceps, with secondary emphasis on the glutes and hamstrings. It involves performing a split squat on one leg with the rear foot elevated and a resistance band around the ankles, challenging balance and unilateral strength.
- Primary muscle
- Quads
- Also works
- Glutes and Hamstrings
- Equipment
- Band
- Level
- Intermediate
- Category
- Legs
How to do Band One Arm Single Leg Split Squat, step by step
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Extend one leg forward and rest the top of your foot on a bench or step behind you.
- Hold onto a support with one hand for balance.
- Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Band One Arm Single Leg Split Squat works your quads as the main mover, with help from your glutes and hamstrings.
Track Band One Arm Single Leg Split Squat in SPLYT
Band One Arm Single Leg Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More with a resistance band
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Band One Arm Twisting Chest PressChest · Band
Band One Arm Twisting Seated RowUpper back · Band
Band Pull ThroughHamstrings · Band
Band Push Sit-upAbs · Band
Band Reverse FlyShoulders · Band
Every resistance band exercise → · The full exercise library →