Band Split Squat

Muscles worked

Setup

1. Place the middle of the resistance band under the arch of your front foot.
2. Hold the handles or ends of the band at shoulder height in a front rack position.
3. Step your other foot back into a long, staggered stance with your rear heel lifted.
4. Position your feet hip-width apart to maintain a stable base of support.

How to do it

1. Inhale and lower your hips vertically by bending both knees until your front thigh is roughly parallel to the floor.
2. Keep your torso slightly leaned forward to maintain tension on the glutes and quads.
3. Exhale and drive through the front heel to return to the starting position, fighting the increasing resistance of the band.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to rise.

Form checklist

• Keep the front knee tracked over the middle of the foot, avoiding inward collapse.
• Maintain a braced core and upright chest to prevent the band from pulling you forward.
• Ensure the rear knee drops straight down toward the floor without touching it.
• Distribute the majority of your weight through the front heel and midfoot.

Pro tips

• Focus on 'pushing the floor away' with your front foot to maximize mind-muscle connection in the quadriceps.
• Maintain constant tension by stopping just short of a full lockout at the top of the movement.

Make it harder

• Add a 3-second eccentric (lowering) phase to increase time under tension.
• Loop the band twice under the front foot or use a thicker band to increase resistance.

Frequently asked

What muscles does the band split squat work?

The band split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band split squat?

The band split squat uses resistance band.

Is the band split squat good for beginners?

The band 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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