Exercise guide
Band Single Leg Split Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral compound movement builds explosive lower body power and stability by adding variable resistance to the glutes and quads. The band increases tension as you ascend, maximizing muscle fiber recruitment at the peak of the contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand approximately two feet in front of a flat bench, facing away from it.
- Place the top of your rear foot (laces down) on the bench for stability.
- Loop a resistance band under the mid-foot of your front leg and hold the other end at shoulder height in a front-rack position.
- Find your balance with your front foot flat and your core braced.
How to do it
- Inhale and slowly lower your hips by bending the front knee until your front thigh is parallel to the floor.
- Keep your torso slightly leaned forward to maintain balance and optimize glute engagement.
- Exhale and drive forcefully through the mid-foot of the front leg to return to the starting position against the band's resistance.
- Maintain a controlled tempo of 2 seconds down, a 1-second pause, and 1 second to explode upward.
Form checklist
- Keep the front knee tracking in line with your second toe, avoiding any inward collapse.
- Ensure 80-90% of your weight remains on the front leg; the back leg is strictly for balance.
- Maintain a neutral spine and keep your chest up to prevent the band from pulling you forward.
- Keep your front heel firmly planted on the ground throughout the entire set.
Pro tips
- To shift more emphasis onto the glutes, take a slightly longer stride and lean your torso further forward.
- Focus on 'pushing the floor away' rather than just standing up to better engage the posterior chain.
- Pause for a split second at the bottom to eliminate momentum and maximize the stretch on the working muscles.
Make it harder
- Increase the resistance by using a thicker band or doubling the band loops under your foot.
- Add a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band single leg split squat work?
- The band single leg split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band single leg split squat?
- The band single leg split squat uses resistance band.
- Is the band single leg split squat good for beginners?
- The band single leg split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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