Band Single Leg Split Squat With Low Box

Muscles worked

Setup

1. Place a low box or step approximately two feet behind you.
2. Step your front foot through a resistance band loop, securing it under the mid-foot, and pull the other end over your head to rest across your upper traps.
3. Reach back with your non-working leg and place the top of your foot (laces down) firmly on the box.
4. Stand tall with your core braced and your front foot planted firmly, maintaining a hip-width distance between your feet for stability.

How to do it

1. Inhale and lower your hips vertically by bending your front knee and hip, keeping a slight forward lean in your torso to engage the glutes.
2. Descend under control until your front thigh is parallel to the floor, ensuring your front knee stays aligned with your second toe.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position, fighting the increasing tension of the band.
4. Maintain a tempo of 2 seconds down and 1 second up, completing all reps on one leg before switching sides.

Form checklist

• Keep the front heel glued to the floor at all times.
• Maintain a neutral spine and avoid letting the band pull your shoulders forward.
• Ensure the front knee tracks over the foot and does not cave inward.
• Keep your hips square to the front; do not let your pelvis rotate toward the back leg.
• Distribute roughly 80% of your weight on the front leg and only 20% on the rear foot for balance.

Pro tips

• Focus on 'pushing the floor away' rather than just standing up to maximize glute and quad drive.
• Squeeze the glute of the working leg hard at the top of the rep where the band tension is highest for maximum contraction.
• Think about 'scissoring' your thighs together to maintain pelvic stability and increase inner-thigh engagement.

Make it harder

• Add a 3-second pause at the bottom of each repetition to eliminate momentum.
• Increase the resistance by using a thicker band or holding a light weight at chest height in addition to the band.

Frequently asked

What muscles does the band single leg split squat with low box work?

The band single leg split squat with low box 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 with low box?

The band single leg split squat with low box uses resistance band.

Is the band single leg split squat with low box good for beginners?

The band single leg split squat with low box is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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