Quads exercise · band
Band Single Leg Split Squat
The band single leg split squat is a band exercise that targets the quads, with the glutes and hamstrings assisting.
How to do the band single leg split squat
- Stand with your feet hip-width apart and place a resistance band around your ankles.
- Take a big step forward with your right foot and a smaller step back with your left foot.
- Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
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.
