Band One Arm Single Leg Split Squat

QuadricepsBandIntermediate
1. Stand with your feet hip-width apart. 2. Position a resistance band securely under one foot and hold the other end of the band with the same hand. 3. Raise the opposite foot off the ground, balancing on one leg. 4. Engage your core, keep your chest up, and maintain a neutral spine. 5. Slowly lower your body by bending the knee of the standing leg, allowing the other leg to extend back. 6. Continue descending until the knee of your back leg almost touches the ground. 7. Push through the heel of the front foot and extend your knee to return to the starting position. 8. Repeat the exercise for the desired number of repetitions and then switch sides.

How to perform the Band One Arm Single Leg Split Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band One Arm Single Leg Split Squat using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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