Quads exercise · band
Band One Arm Single Leg Split Squat
The band one arm single leg split squat is a band exercise that targets the quads, with the glutes and hamstrings assisting.
How to do the band one arm single leg split squat
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The glutes and hamstrings work as secondary muscles. See all quad exercises or every resistance band exercise.
